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Programs, noon, Atwood Theatre, St. Cloud State University. Women on Wednesday program features Lupe Serrano, executive director of Casa de Esperanza, an organization working with Latinas and Latino communities to end domestic violence. Call 308-4958.
Granite City Bridge Club, 12:30 p.m., VFW Post 428, 9-18th Ave. N. Cost: $2. Call 203-7151.
Remember When, 3 p.m., Benet Place South, 1975-15th Ave. SE.
Therefore, it is characterized by low intensity, rhythm, duration longer. The exercise requires every time not less than one hour per week from three to five times persist. Oh this exercise, oxygen can fully fermented in the sugar, but also in the consumption of fat, strengthen and improve heart and lung function, prevention of osteoporosis, psychological and mental state regulation is a major fitness campaign mode.n
Common aerobic exercise: Common aerobic exercise are: walking, jogging, skating, swimming, biking, a lot of shadow boxing, jump fitness dance, gymnastics, etc. do. Aerobic exercise is characterized by low intensity, rhythm, uninterrupted and continuous, long time. With weightlifting, running, high jump, long jump, and throwing the outbreak of a non-aerobic exercise, compared to aerobic exercise is a routine exercise, is still continuing more than five minutes enabled campaigns.n
The benefits of aerobic exercise: Aerobic exercise is designed to enhance cardiovascular endurance. The campaign, due to muscle contraction and require substantial nutrients and oxygen, the heart will increase the number of contraction, and send the blood pressure of each of the more than usual, while also increased the demand for oxygen, breathing more often than normal, lung-to larger degree. So, when the movement sustained, prolonged muscle contraction, heart and lung we need to supply oxygen to the muscles, muscle and removed the waste. This persistent demand to increase cardiovascular endurance. When cardiorespiratory endurance increased, the body can be in the longer or higher intensity exercise, and more difficult to fatigue. Gasoline inseparable from the combustion of oxygen, we can also work as the engine aerobic exercise. Similarly, in human movement to fuel combustion, human fuel is carbohydrate, protein and fat. Mankind s fuel is stored in the body s cells, when you exercise, it will consume these fuels to gain momentum. With gasoline engine combustion, human combustion fuel (oxidation) when it needs oxygen for combustion. People in the campaign understated breathing, the oxygen in the air through the alveoli into the circulatory system, then the blood flows to the body tissue, this is a long process. Low-intensity, long campaign, in essence, aerobic exercise, such as walking, jogging, slow long-distance swimming, bicycling, dancing,. Aerobic exercise can be effective in heart, lung and other organs can improve heart and lung function. The use of oxygen in the process, a significant time lag, the time difference will determine intense, short campaign has become anaerobic exercise. When you exercise long enough time, the integration of oxygen has been running fine in the body s glucose was fully burning , which translated into new energy, such a campaign is aerobic exercise. Aerobic exercise require substantial air, the heart, lung is a very good exercise, can improve cardiac function and lung capacity. Long-term adherence to aerobic exercise can increase hemoglobin in the quantity and improving the body resistance, anti-aging, enhance work efficiency and the cerebral cortex cardiopulmonary function, increased fat consumption, to prevent arteriosclerosis, lower cardio - cerebral vascular disease morbidity. If a reasonable diet, the food arrangements, combine aerobic exercise, diet not only can succeed, and the body weight after weight loss will be consolidated. Aerobic exercise for the mental is very useful. Furthermore, aerobic exercise also has resumed physical effect. Patients with type 2 diabetes, obesity and fatty liver patients with aerobic exercise must be suffering from arrhythmia, heart and brain arterial sclerosis, as well as older people, should do aerobic exercise. If yes to stronger muscles, aerobics fitness, prevention of disc herniation and cervical disease and osteoporosis, bone softening, should do anaerobic exercise.n
Aerobic exercise and anaerobic exercise: Human movement is the need of energy, if energy from the cells within the aerobic metabolism (oxidation), aerobic exercise; If the energy from the anaerobic fermentation is anaerobic exercise. Aerobic metabolism, a full oxidation of glucose molecules, which can produce 38 ATP (energy units) of energy; In anaerobic glycolysis, a fraction of glucose produced only two ATP. Aerobic exercise glucose metabolism after produce water and carbon dioxide through respiration can be easily excreted, harmless to the human body. However, when a large amount of yeast pyruvate, and lactate metabolism intermediate product can not be ruled out breathing. These products acid accumulation in cells and blood, has become toxic fatigue, people will be unable to fatigue, muscle soreness, but also in breathing, heart arrhythmia and accelerated, there will be severe acidosis, and liver and kidney increased burden. So anaerobic exercise, always exhausted, muscle pain sustained several days to disappear. Human stored energy of ATP can only maintain 15 seconds, a 100-meter race after all exhausted, running 200 meters, 100 meters behind the need for the blood glucose in anaerobic conditions, the rapid synthesis of new material and the heat of ATP to provide the energy, its byproducts are lactic acid. Running 200 meters or 400 meters, a 100-meter swim, tennis and soccer campaign is the use of glucose provided by the anaerobic decomposition of the energy is accumulated in the muscles after exercise substantial lactic acid, lactic acid after exercise is the material cause muscle pain. Such campaigns for the provision of glucose from starch, it is not burning fat, it is not aerobic exercise, diet unhelpful. Glucose (starch) provided by the anaerobic decomposition of the energy only for 40 seconds, the 400-meter race after all spent. Running 800 meters, 400 meters behind the need for the blood glucose, blood serum fatty acids and amino acids in aerobic condition, a new thermal material synthesis of ATP to provide the energy, and glucose from starch decomposition after the supply of blood fat by fatty acid decomposition after the supply of blood protein amino acids from the decomposition supply, the entire a process needs oxygen, the oxygen is by burning starch, fat and protein material to produce heat ATP, after the supply of the necessary calories campaign, the campaign is the paragraph after the aerobic exercise. Running 800 meters or 1,500 meters, the 200 and 400 meters swimming, boxing and other sports, need to begin using oxygen combustion of starch, fat and protein, such movement is after all of the aerobic exercise as aerobic exercise, the heart rate normally 130 / into the best. The previous campaign about five minutes before burning starch, the longer sustained campaign will burn more fat, as long as continuing a half hour to an hour, the calories consumed by 50%, from the burning fat to supply, if not dieting, even one hour of aerobic exercise, only the burned food, starch and fat burning less than one in the accumulation of fat, lose weight remains unhelpful; dieting, an hour of aerobic exercise have a chance in the banks of the Legislature.n
How grasp the essentials and aerobic exercise - Scale The campaign before preheating time to have a pre-exercise warm-up process that preparations, activities ligaments, Edge tools Rafah legs, waist and back muscles. Then low-intensity campaign began gradually enter the appropriate intensity of the campaign state. Warming up, generally refers to small-intensity aerobic fitness to make their bodies getting better, slowly rising temperature, increased heart rate, breathing uniform change soon. Circulation more rapidly, so oxygen and nutrients will be transported to the heart and muscle, as you prepare for the campaign, after the warm-up activities to achieve an important sign that the body began sweating slightly. Warm-up time of 5 to 10 minutes to do. Cold, long time to warm up and wear more clothes. A lot of people in order to save time, direct access to warm-up on the high-intensity aerobic training, if so, the cardiovascular system and the lungs also have not entered the state, has a relatively low temperature, muscle flexibility not apt to cause injuries. After another warm-up campaign will be feeling better, exercise time can be longer. In other words, do not warm up on the campaign, you more easily fatigue. The close but not exceeding target rate in general, target rate of 170 - Numerical age.n
In your campaign, may at any time of the pulse, heart rate control in 110 times / min following exercise intensity is appropriate, of course, that this is a healthy sport, frail and sick, not included. If the heart rate during exercise only 70 to 80 times / points, far from the target rate, that has not reached the standard aerobic exercise training. The self-self-mastering of physical activity and exercise intensity important indicators, including mild shortness of breath, feel a little heartbeat, the whole body-heat, and leans plants, Jinjin small Khan, which shows that moderate exercise; If there is obviously flustered, shortness of breath, chest fever, dizziness, perspiration, exhausted, that campaign overruns. If you always keep the campaign red heart not jump the degree of heart rate from the target rate a huge difference, it means you can not exercise to enhance the physical endurance and the purpose of points also need further. The symptoms after the campaign after feeling discomfort, as well as a physical activity whether it is appropriate yardstick. Most people in sports, there are whole body mild discomfort, fatigue, muscle pain and feeling will disappear soon after the break, this is a normal phenomenon. If the symptoms, I feel exhausted, muscle pain, but not one day disappear, the intermediate product of metabolism in cells and excessive accumulation of blood circulation. This is the consequences of anaerobic exercise, you can be the next sport to a reduction. relax and warm up the same role in the campaign, accelerate blood circulation, blood volume also increased, especially some of the limbs. If immediately stop movement will accumulation in the blood to the heart and lower extremities causing unnecessary burden. When serious impact on blood supply to the brain, even vertigo and dizziness. Therefore campaign aims to be after five to 10 minutes to relax, which is gradually reducing exercise intensity gradually restored to a quiet state.n
Need aerobic exercise several times a week -- The frequency of movement, sports medicine will be normal weekly sports recommend two to five times, if you had no exercise habits, we must start from a small, twice a week, then gradually increased to three or four. Beginners common mistakes in the beginning due to fitness and enthusiastic, as soon as possible to achieve the desired effect on the daily exercise all of a sudden, every great intensity exercise, it tends to over-training, a short period of time there will be fatigue, insomnia, excessive body aching symptoms. Then on down will stop. In fact, we should recognize that that the long-term fitness is a habit, think bodybuilding physique, and his fitness should adhere to. The best shape and state of health, need to adhere to for months or even years before they can do. Gradual is the best option. This is the gradual movement of all the basic principles of training. Exercise intensity should be low to moderate intensity gradually transition; Duration should gradually lengthened; The small increase in the number of sports. These individuals may have to adapt to the slow increase in the scope, not so anxious. Frail elderly or people with chronic diseases, to get more movement yardstick. The best in sports went to a doctor before the full body search by doctors according to their personal circumstances, setting a specific aerobic exercise prescription, in accordance with the training side. In addition, the campaign is to fatigue the next day to eliminate, is not measured in a standard aerobic exercise: fatigue the next day if not eliminate, the campaign is excessive, beyond the scope of aerobic exercise.n
Aerobic exercise - the ideal weight loss rate Most people jogging one minute kilocalories consumed about 15 calories (more weight greater consumption), while a kilogram of fat is 3,500 kilocalories. If jogging 30 minutes a day, there is no change in the diet where a week can reduce a kg. Of course this is only theoretical projections, the number will actually eat after exercise a little bit, experts recommend obesity rate is half kilograms a week, so difficult to reduce weight rebound.n
Aerobic exercise - Eight Mistakes Misunderstandings one: aerobic exercise than strength training in the control of body fat in better results. Facts: aerobic exercise and strength training is a combination of body fat control in the best way to the desired level. Many people for the following two reasons, a separate wrong to think that aerobic exercise on the control and reduction of body fat most effective.n
The reason is this: Aerobic exercise can achieve the purpose of calories consumed, but not a long time to improve the metabolic rate. Although not prolonged strength exercises improve heart rate, but it increased the total muscle, thus enabling increased metabolic rate, people can rest when consumed more calories. This is aerobic exercise and strength training is a combination of the best methods for weight loss. The two errors: aerobic exercise the better. Fact: a good thing done may become a bad thing, lead to the opposite result. Aerobic exercise is the case. Although it can be an effective way of fat consumption, but long aerobic exercise is not only the consumption of fat, but also the muscle study found that two hours of aerobic exercise can be depleted in 90% of the Leucine - right muscle growth a very important amino acids. Under normal circumstances, the normal Leucine level of exercise to prevent excessive muscle caused by decomposition. Misunderstanding 3: low-intensity aerobic exercise consume more fat. Facts: incorrect. The principle is that you reduce fat consumption of calories per day to more than absorb the heat, higher intensity than low-intensity exercise training can consume more calories. Exercise physiologist found that physical activity to 60% of maximal heart rate, body fat than the consumption of sugar (glucose yuan) or protein (muscle) more. But if we make some intensity, the maximal heart rate is above 75%, the body will be directly fat, sugar, protein as an energy source for all. That is the plight of your religion, also consumed more calories. However, the early training, should follow the principle of gradual and orderly progress, increased physical activity, can be effective in improving heart and lung function, it is possible to exercise greater intensity. Misunderstandings 4: Be aerobic exercise, strength exercises then proceed to change slender. Facts: To consume more calories in aerobic activities to a certain intensity, the ideal approach is to achieve maximum heart rate of more than 70%. The strength exercises to increase muscle, the ideal weight with the correct posture to each repeat 6-12 times better. The most sensible approach is a short warm-up after the first forces to practice and do aerobic activities. If you put on aerobic activities, as it can reduce muscle glycogen reserves and phagocytosis swap your strength, then you may not only reduce weight, it will increase. Conversely, if you go through strength training, you will be able to quickly you need the state, do aerobic exercise preparations. Misunderstandings 5: do 20 minutes of aerobic exercise, eat delicious sweets or other consumes. Fact: If you consume in order to eat sweets, and occasionally extended aerobic exercise time not what is wrong, but if a habit, no harmful results can only benefit. If you exercise regularly to extend the time as an excuse for excessive eating, you actually have placed themselves in the position of excessive training, then your body is not excessive training time from the fatigue of recovering. When the body adapt training to increase muscle and reduce fat achieve the purpose is very difficult. Because of excessive catabolism training can lead to excessive secretion of hormones, hormones attached to the muscle, not the muscle synthesis. Therefore, in a regular meal of excessive consumption, the next should be slightly increased aerobic training, strength, or to reduce the inflammation of caloric intake. The six errors: a lot of aerobic exercise and light forces will help to reduce body fat is not an ideal level, while maintaining muscle. Facts: body fat test can be expressed fat and other body tissues (muscles, bones, etc.) ratio. Reducing fat is one of the keys have more muscle. Indeed, improving the body merely frustrating two methods, namely, reduced fat as much as possible, as much as possible the development of the muscles. Choice of aerobic exercise can certainly aim to reduce fat, but when they engage in excessive aerobic exercise, strength exercises will be ignored or light strength exercises, muscle is not sufficient to maintain the total, if the overall decline in muscle, resting metabolic rate lower status, body fat ratio will be followed rose. To change the ratio of fat and muscle, the relative weight should be more development and strength exercises to maintain muscle total. Strength exercise, conducted in the high-intensity aerobic exercise. Misunderstandings 7: to the gym for aerobic exercise, eat a healthy diet, increase energy points. Fact: Exercise before you eat dinner when content depends on how long to work. If your goal is to reduce fat, and the best training in the first three hours of nutrient intake of a balanced meal; If you wish to aerobic exercise before 1.5-2 hours of dining, dining amount should be reduced, if you within an hour of aerobic exercise will be carried out, not carbohydrate intake. Why is this: 10-20 minutes of aerobic exercise, 19 silly body fat consumption started (mainly). The body will be effective as burning fat consumption depends on you by the blood glucose concentration. Clearly, if you are carbon intake hydration of Taiwan, then the blood glucose level will be high, the body can be retarded glucose as fat burning by the time consumption. Misunderstandings 8: low-intensity aerobic exercise can not only fat consumption also benefit heart health. Fact: the American Heart Association, weekly 3-4 times, each time for at least 30 minutes, with the maximum heart rate of 50-75% of aerobic exercise on the heart of the most favorable. It would cardiopulmonary function and the cardiovascular system have a positive role to improve, and significantly reduce the risk of disease-related. The American Heart Association recommendations, the early training exercise heart rate to 50% of maximum heart rate suitable, a few weeks after the intensity gradually increased to 75% of maximal heart rate. In short, the greater the intensity of training. Keep your body, the better. Because the heart and other parts, is a muscle, it also requires high-intensity exercise!n
What is aerobic exercise that campaigns to aerobic metabolism in vivo metabolism mainly of endurance exercise. Aerobic exercise can improve the body s oxygen intake, increase cardiorespiratory function, is to achieve the best way to effect health. Aerobic exercise, including walking (walking, brisk walking), jogging, playing, swimming, mountaineering, cycling, aerobics, tai chi,. Aerobic exercise is characterized by low intensity, rhythm, and duration of interruptions. With weightlifting, running, high jump, long jump, and throwing the outbreak of a non-aerobic exercise, compared to aerobic exercise is a routine exercise, is still continuing more than five minutes ...
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Additional information:
From www.sctimes.com:
Aerobic exercise burns fat and calories, helps you to lose weight, strengthens your heart muscle, increases your ability to use oxygen and relieves.
Low impact aerobic exercise, such as aerobic dance, is a good way to improve your fitness level and avoid strenuous exercise when just starting.
These are called endurance or aerobic exercises. They help the heart by making it work more efficiently during exercise.
Discover more about aerobics and aerobic exercise fitness programs along with many other fitness related subjects such as diet, dance, workout.
We studied the long term impact of running and other aerobic exercise on musculoskeletal pain in a cohort of healthy aging male and female.
Discover how to use cardiovascular exercise to accelerate fat loss without losing.
Wondering what would be the best aerobic exercise for you. Browse various types of aerobics and discover what exercise you can apply to your training.
John Litchfield looks at aerobic exercise and how it can help you to lose weight, get fitter and become.
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