Benefits of Aerobic Exercise:

• Increased maximal oxygen consumption (VO₂max)
• Improvement in cardivascular/cardiorespiratory function (heart and lungs)
  • Increased maximal cardiac output (amount of blood pumped every minute)
  • Increased maximal stroke volume (amount of blood pumped with each beat)
  • Increased blood volume and ability to carry oxygen
  • Reduced workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity
• Increased blood supply to muscles and ability to use oxygen
• Lower heart rate and blood pressure at any level of submaximal exercise
• Increased threshold for lactic acid accumulation
• Lower resting systolic and diastolic blood pressure in people with high blood pressure
• Increased HDL Cholesterol (the good cholesterol)
• Decreased blood triglycerides
• Reduced body fat and improved weight control
• Improved glucose tolerance and reduced insulin resistance

To Get stared with the right equipment Please Visit us at www.FitnessDepotAZ.com if you live in Arizona, or www.FitnessDepotSuperStore.com for national service.

Benefits of Strength Training:

• Increased muscular strength
• Increased strength of tendons and ligaments
• Potentially improves flexibility (range of motion of joints)
• Reduced body fat and increased lean body mass (muscle mass)
• Potentially decreases resting systolic and diastolic blood pressure
• Positive changes in blood cholesterol
• Improved glucose tolerance and insulin sensitivity
• Improved strength, balance, and functional ability in older adults

To Get stared with the right equipment Please Visit us at www.FitnessDepotAZ.com if you live in Arizona, or www.FitnessDepotSuperStore.com for national service.

www.FitnessDepotAZ.com

&

www.FitnessDepotSuperStore.com

“Your Total Fitness Equipment Solution“

Fitness Depot Super Store is the national online store for Fitness Depot AZ.

Why 2 sites FitnessDepotAZ.com & FitnessDepotSuperStore.com?

FitnessDepotAZ.com is for our ARIZONA customers ONLY- FitnessDepotSuperStore.com is for our customers out side of ARIZONA. Many manufactures have territorial and service restrictions on their Authorized dealer network. We are an Arizona Based Company and are able to offer products and services to our Arizona Customers that are not available nation wide. There are many online Dealers that will sell an unauthorized product outside of their sales territory and put their customers at risk of having their WARRANTY VOIDED by the Manfacture. Fitness Depot is committed to providing honest, outstanding customer service and value, We will not engage in any business practice that puts our customers at risk. IF THERE IS NOT AN AUTHORIZED DEALER FOR YOUR PRODUCT WITH IN 75 MILES OF YOUR LOCATION WE WILL ASK THE MANCUFATURE PERMISSION TO SHIP TO YOU AND ENSURE THAT YOUR WARRANTY IS INTACT.

At Fitness Depot Arizona we’re all fitness enthusiast and athletes, and we’re always looking for ways to get the most out of doing activities we love.

For me it’s doing Ju Jitsu I’ve been doing it for just over a decade now, and in that time I’ve have more than my fair share of muscle aches, bumps and bruises. I’ve done the Ibuprofen, Bengay, hot packs to relieve the soreness, and they would work for a little while but then I would be just as sore, if not worse than I was before.

Than I came across Muscle Gel, this stuff is awesome! it work right a way, it last and it help relieve the deep tissue soreness associated with a intense workout, plus it all natural and made in the USA-

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Cardiovascular Fitness Basics

What is Cardiovascular Fitness?

Cardiovascular fitness can be defined simply as your body’s ability to get oxygen and blood to the muscles. The slang term “wind” sums it up nicely.

• When you do physical activity and your pulse quickens and your breathing gets deeper, you are using your cardiovascular system.
• You can improve your cardiovascular system’s efficiency through regular training.
• The short term used when referring to cardiovascular exercise is “Cardio”
  

How much Cardio do I need?

There are a few simple guidelines you can follow when determining how much cardio work you should do. Basically, it all comes down to your goals. If you are trying to lose fat, you need to do more cardio than if you are trying to gain weight. For fat loss, three to five times per week at 20 to 40 minutes per session is plenty. Start conservatively if you are just starting training, e.g. three times per week, 20 minutes per session. (Fitness Depot Recommended Equipment for this goal; Treadmill, Elliptical, Recumbent Bike) If you are trying to gain weight, you will find that goal easier to achieve if you don’t do any cardio at all, though you will still maintain health benefits without much effect on your weight gain if you do light cardio work twice a week for 20 minutes.. (Fitness Depot Recommended Equipment for this goal; Elliptical, Recumbent Bike)

Which Type of Cardio Should I Do?

Cardiovascular training, no matter what the exercise, is categorized based on duration and intensity. When you are choosing which type of cardio to do, keep your goals in mind.

• If your goal is to improve your general cardiovascular fitness, do moderate intensity work where you are starting to breathe deeply and you can feel that you are working..
• If your goal is fat loss but you’re in poor shape, do low intensity, long duration work such as walking.
• If you want fat loss and you’re in reasonably good cardiovascular shape, do the type that burns the most calories, i.e. high-intensity training (explained in detail below).

Maximum Heart Rate

Your maximum heart rate (HR max) is the theoretical number of beats per minute that your heart is capable of producing. This is found by subtracting your age from 220, e.g. if you’re 40 years old, 220 - 40 = 180 HR max. This is simply an estimation, not an absolute limit. To measure aerobic exercise intensity, percentage of HR max (%HR max) is often used. If you want to exercise at 60% of your HR max, your heart rate should be, using the example above, around 108 beats per minute. Your heart rate is your guide for cardiovascular exercise intensity.

Target Heart Rate

Your Target Heart Rate is the range of heart beats per minute at which you should work at in order to best achieve aerobic fitness. This range is typically between 60% to 80% of your HR max. The bottom end of the scale is best for low intensity training while the top end is for high intensity training.

Taking Your Heart Rate

The first is on the inside of the wrist below your thumb. Use your forefinger and middle finger to feel the pulse (this is known as palpation). The second site is on the carotid artery on the neck (either side). Place your fingers on the side of your windpipe, just below the jaw. Count the beats for 10 seconds then multiply by six to get beats per minute. This count can last for 10 seconds, 15 seconds, 20 seconds, 30 seconds or a full minute. Multiply by 6, 4, 3, and 2 respectively to get beats per minute.

An electronic heart rate monitor that is strapped to your chest or on a watch can also be used to keep track of your heart rate (the chest strap style is usually more accurate, being much closer to your heart). There are also some cardio machines that have touch sensitive pads on the handlebars that can take your pulse by counting the electrical signals of your heart beat. Make sure the pads are clean and dry and grip them firmly.

The Low Intensity = Fat Loss Myth

• High intensity training will also boost your metabolism long AFTER the workout is done. This does not happen with low intensity training. High Intensity training is a powerful fat loss tool, but should only be used by trainers who already have a good level of fitness.

The basic idea when you’re trying to lose fat is to create a caloric deficit. The type of training does not matter so much as creating that deficit. High Intensity training just creates the deficit more efficiently than Low Intensity training.

Aerobic vs. Anaerobic

Aerobic literally means with oxygen while anaerobic means without oxygen.

The Aerobic training zone is the training intensity where you are burning fuel with oxygen. The Anaerobic training zone is the training intensity where you are burning fuel without oxygen.

The Anaerobic Threshold is the point at which the aerobic, oxygen-burning system can no longer supply enough energy to meet the demands of the exercise and you begin to produce lactic acid. Once over 85% HR max, you will not last longer than a few minutes unless you decrease the intensity. High caliber endurance athletes can feel the point where they are about to cross their Anaerobic Threshold and can operate for long periods of time just below it.

Cardio and Weight Training

The best way to incorporate cardio into your training is to do it in a completely different session then your weight training. If you plan on doing both weights and cardio in the same session, do the weights first. There are two major reasons for this:

• First, doing cardio before weights will pre-fatigue your muscles, limiting your weight training. Doing cardio after weights will not.
• Second, weight training will serve as a sort of pre-exhaust for cardio; lowering your blood sugar and allowing you to burn fat immediately after you start cardio. If you do cardio first, it will take about 20 minutes before you really start to burn fat

TREADMILLS, STEPPERS, RECUMENT BIKES, ELLIPTICALS are all Great forms of Cardio Trainning Avaliable From Fintess Depot Arizona and www.fitnessdepotsuperstore.com

So, you’ve  made the commitment to get yourself in shape! You’ve been working for weeks tweaking and adjusting your diet, and now you decide that it’s time to start doing some exercise. Unfortunately, you don’t have the time or money for a high quality health club. Not a problem! A  home gym is the perfect answer.

If you’ve ever stepped foot into a full-service health club, the first thing you notice is that there are about 3,000 pieces of equipment. The next thing you notice is that the music is pumping loud, there are about a hundred people on cardio equipment, and everybody seems to be looking around to see who is watching who. All of this is a waste of time and space - the key to getting a great exercise and building your own small home gym lies in three easy steps: solitude, multitasking and (last but not least) motivation.

Take the Time

Solitude also means that you set up a time where you know you won’t be interrupted for the 35 to 45 minutes you are going to apply to your health.

The next step is multitasking.

This step can be the most important step to building a home gym. If we go back to the health club scenario, you’ll notice that there is a lot of equipment that is focused only on one body part. If we used the same mentality in the home gym, we would have the entire house filled with exercise equipment!

Divide your workouts into two parts - cardio and weight training. For your cardio, you want to have a decent treadmill or elliptical machine that is electrical. Manual machines tend to be low quality and very strenuous on the joints. When choosing a treadmill or elliptical machine the most important thing that you look for in a treadmill or elliptical is comfort and functionality.

When you go to your local specialty fitness store, Fitness Depot in Arizona or www.FitnessDepotSuperStore.com nation wide to pick one out, take a good half-hour to stand on it, turn it on, use it for a couple of minutes and see how you feel. Of course, it’s not going to feel like a walk in the park, but you don’t want it to feel extremely uncomfortable or painful.

For your weight training, the best machine on the market is a Functional Trainer (Free Motion, Star Trac). You cannot go wrong with a Functional Trainer regardless of which one you choose. They are small, compact and are extraordinary multitaskers. You can work out everything from your legs to your arms to your back on one simple machine. The machine is very simple to use and will not leave you limited.

Another great multitasker is a strong pair of workout rubber bands. Again, whenever you go to purchase these, open the box and test them out. If they feel too tight, they won’t help your workout. It’s better to have a looser set and have to widen your stance, than to get a tight set and quit after five minutes.

The last piece of equipment that any home gym should have is a workout ball. Giant workout balls are great for abdominal exercises and simple weight training exercises using your workout bands.

Now finally we go to the hardest step in building a home gym.

Motivation!

Motivation is a lot more than simply firing yourself up to work out. If you’re not comfortable in the room, your workout is going to drag and feel like it’s going on forever. Have the room well lit. Play some form of entertainment in front of your cardio piece - a small television or a radio work great. Working out to music is always a good way to keep yourself motivated. The television can also help when you need to watch the instructional DVDs that come with your workout equipment.

Place a full-length mirror in one corner of the room. Use the mirror as your motivation when you are using your workout bands and your workout ball. There’s nothing more satisfying than seeing the benefits of your work come to fruition.

If and when you are ready to make a commitment to the rest of your life, this little bit of advice will definitely put you on the right track, and help you stay on that track. Good luck and good health!

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