Aerobic training

Q: What is Aerobic training?

Such as (Walking_ Jogging_ using Treadmill or bicycle) it is necessary to speed up your fat burning ratio but it mustn’t be over done.

Q: What are principal tips to make Aerobics?

1_ don’t increase the exercise time. Make it between 20 and 40 minutes if you break it you will lose the mass of the muscle leading to increase the demolish rate.

2_ don’t practice more than 6 times a week because the increase will leads to lose the mass of the muscle.

3_ don’t make it as a substitute to the other exercises.

Q: what is the burning fat area?

To make effective Aerobics, your body has to reach the burning fat area,

where it will burn the fats after that

Burning fat area:

Blue point: serve as an example for practicing aerobics before burning fat.

Green point: serve as an example for the point that the body will start to burn fats after that.

Red point: serve as an example for burning fats.

Q: What are the aspects that affect fat burning area?

Firstly: the type of aerobics that means that there is an exercise may drive me to this area after 15 minutes while the other may drive me to this area after 25 minutes.

Secondly: age, means that may two persons practicing the same exercise and one of them reach this area after 15 minutes while the other may reach this area after 25 minutes and that is due to the variety of age. Heart beats of the young man is faster than the old man so he will reach to the burning fat area faster than the old man.

Q: how to calculate the fat burning area?

It depends on the heart beats when it comes to a certain number the body reaches the fat burning area thus it has been called the hearty exercises.

Equivalent: fat burning area = (220 – age) x (0.57)

For example: if the person is 20 years old and his heart beats come to 114 beats per minute he will reach the fat burning area and this is an approximately number, if it increased 10 or decreased 10 then no problem.

Q: What is the best time to make Aerobic?

To make utility of Aerobic and burn fat you should make it in the following times:-

Firstly: after weights exercising immediately because the body will reach the burning fat area very quickly at this time.

Secondly: after waking up with an empty stomach because you can burn in this time a great amount of fats because your body has exhaust all glycogen depots while sleeping so, body will go to the fats depots and burns it to get energy but there is a problem that you may lose the mass of the muscle so you don’t have to do this exercise in that time except there is a high rate of fats and then you should have glutamine to protect the tissue of the muscle and prevent the demolish of the muscles

If we practice these exercises in other times except what we have already mentioned, it may leads to disorder one of the Aerobics aspects which we don’t have to exaggerate in the time of the exercise. The exercise should not be over than 40 minutes because we will need 30 minutes to reach the fat burning area and from 20 to 30 minutes to burn fats the total is 50 or 60 minutes then we will lose the mass of the muscle.

Q: why shouldn’t be constant in the form of aerobic exercise?

To prevent the body from being accustomed to the nature of the Aerobics consequently will not make any changes in the form of the body and it will be difficult to burn fats by the Aerobics.

1_ the diversity of the exercise forms and not to stable some exercise for a long time

2_ change the exercise period every week

For example:

If you are going to use the bike for 20 minutes in the first and the second week and for 30 minutes in the third and fourth week and 35 minutes in the fifth and sixth so and so.

Of course we cannot forget the importance of nutrition even in inflation or fortification

Cortisol Hormone and excessive training in gym

How many of us have not excessively trained in gym even just one time through his life?_ I used to play for 3 hours at least and you also was doing the same think of that you will be very huge and have a large muscles. But I discovered that all this was nothing and does not fit, in contradict by this way you are losing your weight and straining yourself without any results.

You may say that this is prattle and this man is talking nonsense, no this is a fact and I will tell you why. When you increase your exercise over than an hour your body starts to produce Cortisol Hormone that you may have not heard about. (click here to learn more)

Cortisol: is a simulating hormone which is produced through kidney gland and is called (The Stress Hormone) as it is increased as a result of the emotional and physical stress and also responsible for the activity of every part in the body.

Increase or decrease this hormone leads to a lot of weakness bodily cases.

Cortisol increasing causes in human’s body:

1_Over training in gym.

2_Quarrel with your friend or even your family.

3_Never on time.

4_Anxiety and tension about the next exam even you have much time.

5_Traffic lights and traffic jam and non-stop boredom.

6_Works which requires a physical effort.

7_Worry about future and meals(what shall I do tomorrow_ I will not have dinner today because of the egg’s problem so I may eat potato, etc…

8_Illness.

9_Raising of temperature degree.

And this is the reasons that produce this destructive hormone over need, Coetisol ratio in the body is higher in the night than the day.

I am going to say how does it affect on muscles? (click here to learn more)

Over production of Cortisol causes prostration of the muscle protein which leads to releasing amino acids in blood stream that is used by the liver to produce glucose that provides you with power and also produce fatty acids to be used by the muscles.

And this is very effective on the player’s muscles, and if you want to avoid that, you should calm down yourself and don’t be nervous and also stop training over than an hour.

The more Cortisol accurate ratio in the body no more, no less the more keeping your body away of the destructive case and so it still in the case of rowing muscles

It is necessary to talk about Cortisol as it is connected to the over training that most of us do and don’t know its bad effects.

19 ways to motivate bodybuilder

1_Imagine yourself trying to overcome your competitor: this will give you a more strongly motivated feeling to exercise to reach the level of your competitor.

2_Imagine the weight as your enemy: make it as a prey under your hand then gather all your power to lift the weight.

3_Reward yourself after hard working: make the thing that you want your reward after hard working.

4_Have a different meal today: diversity is required to avoid boredom.

5_Try a new supplementary: under supervision of a doctor or a trainer.

6_Watch a movie for your favorite hero: a source of motivation is your favorite hero.

7_Make small goals for your goals: for example, say that this week you want to lose 2 kilo this week and you want multiply your arm with a specific amount and these goals must be logical and reasonable not to say this week I want to lose 20 kilo.

8_Have a week for rest: don’t go to the gym but take care of your eating and will make your mind clear then you will miss the gym and will have the desire to go on with great enthusiasm.

9_Practise for your health: keep in your mind that practice will make you healthy when you become older and will evade you from some diseases like osteoporosis not to walk on crutch and to enjoy your health forever.

10_Practise as if there is someone who told you that you can not do it: for example, your friend or someone who you know told you that you will not be able to continue or that you will stop after a month and that you will not achieve all your goals, so practice to prove that you can do it and do your best.

11_Practise because you want that: practise because you have a desire to do it and must achieve your goals.

12_Have a friend while practicing as he will encourage and support you and there will be a competition always.

13_Always keep it in your mind: read more about the game, speak about the latest news about the game with your couch and your friends thus the game will be undeniable matter in your life.

14_Try to impress people: try to impress your family, your friends and your fiancée since you put this idea in your mind you will powerfully practise to achieve your goals.

15_Help the others: when somebody asks you about something in practicing help him as soon as someone does that be sure of that you are in the good form after that you will be happy and satisfy with the level you achieved.

16_Change your practice system: change your practice way preferably a month of each period not to be bored of repeating the same routine everyday and also not to let your muscles accustom to it thus you will get less benefit.

17_Love the game: don’t go to gym everyday while you are annoying or depressed because this will affect your performance in practice.

18_Compare yourself with other players: find an ideal better than you and try to be like him even in gym, net, magazines.

19_Go to gym anyway: even if you created excuses to yourself just go to gym though you know that you will not do anything but when you find that everyone around you practicing that will brave you to play