Follow-up questions
1.What are the ACSM guidelines for effective cardiovascular training (cardio)?
Any good cardiovascular training has to have the following components: warm-up, conditioning and cool-down. The warm-up and cool-down should take 5-15 minutes of the training. The frequency of the workouts should be 3-5 days a week and each workout should range between 20-60 continuous or intermittent minutes. There are 3 stages of cardiovascular training: Initial, improvement and maintenance, which follows a recommended training and exercise frequency, as well as intensity and duration.
2. How long and how intense should a session be for health benefits?
The ACSM guidelines for adults are of 2 hours and 30 minutes to 5 hours per week of moderate physical activity. It has a intensity of about 60% to 70% of the max heart rate.
3. Give an example of something that counts as cardio and something that doesn’t(but some people might think it does)?
Running or cycling are common exercises that fit the cardiovascular training guidelines. Leisure walking doesn’t meet the heart rate guideline and therefore would not count as a true cardio workout. Only walking at a pace enough to bring up your heart rate will offer the health and calorie-burning benefits of “cardio” exercise.
4. How many glasses of water should you drink each day?
It is recommended to drink about eight 8-ounces, which is about 2 liters of water for a healthy adult.
5. What is progressive overload and how does it work?
Progressive overload is a system that is based on the increase of stress placed upon the body during the physical training. In order to achieve good results, the muscles must be placed under stress in such a way that triggers the body’s natural, adaptive response. Furthermore, it stimulates the blood flow through the body and consequently triggers the development of stronger bones and ligaments in the body.
References used:
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