Part 20 - Cardiovascular Training and Maintaining a Healthy Heart
Training and Healthy Hearts
Cardiovascular fitness is paramount when travelling. The fitter you are then the more capable you will be - especially when there is a backpack involved. There are also numerous opportunities to improve and maintain your fitness, which will enable you to enjoy new experiences, a whole lot more.
It is a common misconception at the gym that weight loss and cardiovascular training are synonymous and that they are both achieved by hopping on a treadmill and sprinting like hell until you cramp up or perspire so much that you can't see through the waterfall of sweat. The truth is in fact a far less scary prospect. This article aims to clarify the principles behind an effective workout for the heart.
Story Highlights
- A Broad Spectrum of Exercise
- The Risks of Doing Too Much
- The Little Pointers That Make a Difference
A Broad Spectrum of Exercise
The appropriate intensity and duration for an effective cardiovascular workout can vary drastically depending on your goal.
Focused exercise is the quickest way to achieve results.
At one end of the spectrum, any extra activity in your life will contribute towards effective weight management and general fitness. The heart will naturally work harder too and your energy expenditure will increase. Depending on your fitness level, the changes you can make will vary; just be careful not to exceed your comfort zone. Take the stairs, walk wherever possible and use a bike for longer distances – after all cycling is one of the best ways to experience a new environment.
Focused exercise is the quickest way to achieve results and if weight loss is your aim then duration is what counts. Raise the heart rate, yes, but only to a level at which you do not soon fall out of breath or feel any muscular discomfort. This will allow your body to resort to its long-term energy stores, (fat) and quite simply, the longer you go the more you burn! Irrespective of your fitness level, power walking is one of the most efficient means of training in this zone.
When it comes to strengthening the heart, the intensity of your work out must go up. As with any muscle, increase the demands and it will develop in order to cope. The heart is a muscle built for endurance and it can be made to last for longer by increasing the stroke volume (the amount of blood released in one beat), which will in turn lower the resting rate and reduce the risk of heart disease later in life. With endurance still in mind, increase the pace so that after 20 to 30 minutes of persistent exercise, you begin to feel the effects. By this I mean being out of breath, losing posture and feeling your muscles beginning to ache. At this point you must stop. Training beyond this point will only have an adverse effect. Remember that 20 to 30 minutes is still a considerable length of time.
Also note that longer periods of exercise at a slightly lower intensity will still strengthen the heart, they are much safer for the unfit individual and they provide a greater range of other health benefits.
Higher levels of cardiovascular exercise should be reserved for the physically adept, most notably athletes training to compete. Shorter periods of higher intensity will increase the body's ability to metabolise lactic acid (the main cause of cramp) and will elevate the levels at which the body can perform comfortably.
The Risks of Doing Too Much
WARNING: Reach overload and your body will no longer draw energy from your fat stores. This is when the famous: “digesting your own muscles” will come in to play, so be sure to replenish the blood sugar straight away. Energy drinks are one option, but give me a banana any day. It's much more natural and it's the cheaper solution!
The Little Pointers That Make a Difference
I mentioned power walking before and I can assure you that it's not just for wimps and Harold Bishop.
Work on increasing stride length and focus on engaging the Gluteals (buttocks). These are the largest muscles in the body and are often neglected due to bad exercise techniques.
Running and cycling are the main two options for more intense, non-gym based training. For travellers without bikes then hiring is always an option, especially when you stay with St Christopher's in Bruges, Hammersmith and soon, Paris.
Going for a run? Then a pair of trainers and a splash of motivation is all you need (although other clothing is also advised). Whichever training zone you choose, aim to maintain a heal-toe action throughout. Running will work all muscle groups, not only for movement but also for stability. Keep the shoulders back and down, aim to straighten vertically through the back and do not let the head hang forwards. You will feel muscles in the upper back and abdomen holding you in this position as you run and frequent training will have a positive effect on your natural posture.
Hills may seem scary, but bear in mind that a greater incline will increase the demand for muscular strength in the legs. Uphill may be slower but the toning effects are certainly worth giving it a shot. There's also the added benefit of getting to go downhill afterwards.
- Dave
PS – This isn't recommended when on safari.
David Haw is a specialist in group fitness and is qualified in all areas of gym training. He works in and around Newcastle-Upon-Tyne and hopes to see you soon in one of his classes.
