Running/Walking on a Concrete Road OR a “JOGGING TRACK” made from paver blocks will take a toll on your joints after some period. I have seen many people, who already have a knee injury, walking on these tracks.  Running without following proper guidelines, training methods , health screening will cause injuries and many health problems.  There are many other ways to do a cardio workout. The best is jogging on THE BEACHES. Daily I see many people exercising on these clean beaches. Beach is the best place to go for walking/jogging. Good for your knees, good for breathing the clean air. I know, everybody doesn’t have access to beaches. If there is a Garden near your house you can walk on the grass or at least GET DOWN from those hard jogging tracks / concrete roads and walk on the mud.

Running on a Treadmill can be very boredom to achieve aerobic fitness.  Playing a SPORT is also a good way to get a cardio workout.  Exercising in a group is also a lot fun and motivating. The class is full of enthusiasm. You get motivated seeing others perform, with the music and the instructor giving commands. Nowadays there are varieties of classes conducted to make the class interesting and avoid boredom. Few are: Regular Floor and Step Aerobics classes, Cardio Kick Boxing, Zumba Aerobics, Cross Fit Training, Functional Training etc.  But before joining any class there are few points to look after.

As it is a GROUP CLASS participants may have different fitness levels. Group instructor may not be able to take exercises according to each and every person’s fitness level.  The chances of injury are very high in these classes. Look for institutions where there are classes for different levels like beginners, intermediate and advance.  Check whether the instructors are properly certified. Usually they don’t perform any fitness tests before joining the class. Insist on proper evaluation. Consult a Doctor and do medical evaluation before starting any program. The instructor will not be able to attend to you personally, she cannot check your form all the time so it is better if you do not push to your limits and remain in safer zone. Number of participants should also be limited in the batch so that you can have enough space to move and its easier for instructor to handle the class. Try to remain with the same instructor/same batch for longer period as you are very well adjusted of her moves, gestures and commands, other members, and level of the class. Attend 2 to 3 trial batches to see if it suits you before signing for any long term program.

Cardiorespiratory (CR) fitness, sometimes called CR endurance, aerobic fitness, or aerobic capacity, is one of the five basic components of physical fitness. CR fitness is a condition in which the body’s cardiovascular (circulatory) and respiratory systems function together, especially during exercise or work, to ensure that adequate oxygen is supplied to the working muscles to produce energy. CR fitness is needed for prolonged, rhythmic use of the body’s large muscle groups. A high level of CR fitness permits continuous physical activity without a decline in performance and allows for rapid recovery following fatiguing physical activity.

Activities such as running, bicycling, swimming, cross-country skiing, rowing, stair climbing, and jumping rope place an extra demand on the cardiovascular and respiratory systems. During exercise, these systems attempt to supply oxygen to the working muscles. Most of this oxygen is used to produce energy for muscular contraction. Any activity that continuously uses large muscle groups for 20 minutes or longer taxes these systems. Because of this, a wide variety of training methods is used to improve cardiorespiratory endurance.

Can doing cardio result in muscle loss?

Should cardio avoided to increase muscle mass?

Should we run on treadmill and lift on the same day?(concurrent training)

I will be trying to give the answers for these questions today.  I said “trying” because I am researching for the answers for these questions since long but there are different opinions among the experts.

So after researching, I have come to the following conclusions:

• Cycling concurrently with strength training instead of running will not affect strength and hypertrophy
• Strength and hypertrophy gains of upper body are unaffected regardless any mode of aerobic training
• Keeping the gap between Aerobic training and strength training if done on the same day. Or better to do it on different days. (2 days per week and not more than 20 to 30 mins. if the goal is strength and hypertrophy)
• Consuming enough proteins is the key.
• Avoid Overtraining.
• Intake of pre-workout snack is necessary
• Concurrent training leads to a significantly greater reduction in body fat percentage when compared to strength training alone or endurance training alone.

There are great benefits of cardio. For speedy Fat loss Cardio and Strength Training together is the better option.  Proper aerobic training is the only way you can increase VO₂max. Your heart is the Muscle and it should be trained regularly, but important is not to under eat or over train yourselves.   So, how much cardio you can do will depend on your goal. If you are not into bodybuilding or power lifting then you can go for aerobic training.  Split your days between Cardio – 30 to 40 minutes and Strength training – 4 days Strength, 2 days Cardio, 1 day for rest is the best option. If your goal is bodybuilding or power lifting then cycling or rowing for 20 mins, 1 or 2 times a week will be ok. The best choice for you will be High Intensity Interval Training for short duration to maximize the benefits of cardio.

 Benefits of Aerobic Exercises

• Decrease in Heart disease risk factors by reducing resting blood pressure, increasing HDL Cholesterol, decreasing total cholesterol, reduction in body fat stores, increased heart function
• Prevention of type 2 diabetes
• Helps in control of diabetes by reducing blood glucose levels and increasing insulin sensitivity
• Increased aerobic work capacity
• Increased lactate threshold
• Decreasing resting heart rate, Increasing total blood volume, increasing heart volume, increasing resting and maximum stroke volume, increasing maximum oxygen consumption
• Increasing capillary density and blood flow to active muscles
• Increasing maximal ventilation
• Reduction in anxiety, tension and depression.

Any type of fitness training, whether it is aerobic training, strength training, or flexibility training is based on the overload principle. Overload means to train one of the body’s systems (Skeletal system or cardiopulmonary system) such that, that system must be made to work harder than it is accustomed to working. The exercise must cause a sustained increase in the amount of blood returning to the heart. To maintain overload, aerobic training should follow four rules.  The exercise should

(1) Be the correct type, (2) be done at the proper intensity, (3) be of sufficient duration, and (4) occur with adequate frequency.

Training Methods

Continuous Training

This method involves training for a specified duration at a particular intensity throughout, without taking breaks. Exercise mode can be walking, cycling, swimming or aerobic dance. Intensity is maintained continuously between 50-80% of HRR depending upon fitness level.

Interval Training

It involves alternating high intensity bouts of exercise with relatively low intensity bouts. This is specifically beneficial to clients who wish to train at higher intensity but cannot sustain it for longer periods. It enables the client to recover during low intensity session and thus can perform another high intensity session.

Fartlek Training

Its similar to internal training but high low intensity workouts are not systematically measured.

Circuit Training

It involves going through a series of exercise stations with relatively brief rest between each station. It mainly helps to enhance muscular endurance and incorporates low weight high repetition exercises. It may also be aerobic circuit training including stationary cycling, trade mill, Stair climber, elliptical trainer and rowing. It can also be the combination of both aerobic and anaerobic training.

Aerobic Cross Training

It comprises of all aerobic training methods with variety of exercise intensities and modes. It make the session enjoyable and interesting.

Exercise Intensity

 Intensity refers to speed or level of exercise workload. Working out at proper intensity is very crucial. Your level of fitness determines at which intensity you should exercise. For beginners even low intensity can give maximum benefits of exercise and as your functional capacity increases you need to increase your intensity to achieve same benefits.

Research shows that optimum exercise intensity for fitness improvement is in the range of about 50 to 85% of maximum oxygen consumption.  The higher a clients level of fitness, the higher should be the appropriate exercise intensity.

Monitoring Exercise Intensity

Heart rate 

• Percentage of Maximal Heart Rate
• Percentage of Heart Rate Reserve

(a) Percentage of Maximal Heart Rate

Maximal Heart Rate (MHR) can be determined accurately by a maximal functional capacity test (Graded Exercise Test) by using a treadmill or bicycle ergometer preferably in presence of a physician. MHR can also be calculated by Age -predicted formula

MHR = 220-age

Target Heart Rate (THR) = Percentage of MHR

For e.g. If a 40 year old women desires to workout at the intensity of 70% of her maximal heart rate :

MHR = 220-40 = 180 (predicted max HR)

180 × 0.70 (70% exercise intensity)

THR = 126 (target exercise HR)

You need to use caution while using this method and individuals older than 65 may have significantly higher MHR than predicted by this formula.

(b) Percentage of Heart Rate Reserve (Karvonen Formula)

It is the more accurate method to determine intensity. In this you need to take out your heart rate reserve.

Training Heart Rate (THR) = Maximum Heart Rate (MHR) – Resting Heart Rate(RHR) × desired intensity (50 to 85 %) + Resting Heart Rate.

For e.g. If the above mentioned women has RHR of 80 bpm (pulse rate of beats per min) her training heart rate will be :

MHR = 220-40 = 180

HRR = 180  – 80 (RHR) = 100 (RHR = Resting Heart Rate; HRR = Heart-rate reserve)

100 × 0.70 (desired intensity) = 70

THR = 70 + 80 (RHR) = 150 (target HR at 70% of heart-rate reserve)

Rate of Perceived Exertion

Exercise intensity can also be measured by assigning a numerical value to subjective feeling of exercise exertion. Two scales are available : 6-20 RPE scale and the revised 0-10 scale

RPE takes into account all that the exercising individual perceives in terms of exercise fatigue including psychological, musculoskeletal and environmental factors. It correlates with cardiorespiratory and metabolic factors like heart rate, breathing rate, oxygen consumption, and overall fatigue.

It is best to workout by measuring Heart Rate determined by percentage of maximal heart rate or percentage of heart-rate reserve and correlates it with RPE scale.

You can use this scale as a subjective way of measuring how hard you are exercising.  For most people, exercising at a “Somewhat strong to hard” level (12 to 15 on 6 to 20 scale, or 3 to 5 on the 0 to 10 scale) correlates well with an appropriate training heart rate.Talk Test 

It utilizes the hyperventilation response to monitor intensity. You should be able to carry on a comfortable conversation while exercising, if breathing is labored and difficult, the intensity is too high. Hyperventilation during exercise is normally accompanied by a burning, sometimes painful sensation in the active muscles because of lactic acid accumulation. This method is usually used for beginners or low fitness level.

Measuring intensity by METS

Maximum Oxygen Consumption determined by GXT can be converted into MET equivalent based on the time a client takes on bicycle or treadmill. A MET is equal to person’s oxygen uptake at rest, which is approximately 3.5ml/kg/min.  Intensity can be determined as a specified percentage of the clients maximal oxygen consumption and then choosing activities that have corresponding MET values.

E.g. If a client has functional capacity of 10 METs and wants to train at 70% of intensity then

: 0.70 x 10 METs = 7 METs Thus he will select the activity which has 7 METs value

Progression

Initial Conditioning Stage

This stage usually lasts four to six weeks or longer.  It may include low level aerobic activities at an intensity of 40 – 60% of Heart rate reserve for the duration of 10 to 20 mins for 3/5 sessions per week. Duration of Exercise must be gradually increased depending upon the clients response to exercise and initial fitness level.

Improvement Conditioning Stage

It may lasts from 8 – 20 Weeks. The rate of progression is very rapid.  The intensity can be increased with 60 to 85% of HRR depending on fitness level and age.  Duration should be increased every 2-3 weeks according to the client’s response and goals.  For achieving safe progression duration of exercise should be increased first before increasing intensity.  Monitoring every 2 to 4 week intervals (RPE, Heart rate, symptoms, risk factors, caloric expenditure) is important.

Maintenance Stage

When client achieve their primary goals and target functional capacity, the maintenance stage begins.  This stage may be reached within 6 to 12 months.  Maintaining their fitness level becomes crucial in this stage.  Clients must be encouraged to engage in variety of different activities or sports having similar energy requirements which are of their likings, fun and enjoyable.

Warm-up and Cool-down

Warm-up and cool-down periods are essential parts of any exercise session. The length of these sessions is proportional to the intensity and length of the conditioning phase.  A typical 30 to 40 minute conditioning phase at 70% of maximum heart rate would warrant a 5 to 10 minutes of warm-up and cool-down.  The aerobic component of warm-up and cool-down phase should be followed by stretching those muscle groups active in the conditioning phase.

 Warm-up

Graduated low-level aerobic exercise is essential for maximizing safety and economy of movement during the aerobic conditioning phase of an exercise session. The warm-up should gradually increase the heart rate, blood pressure, oxygen consumption, dilation of the blood vessels, elasticity of the active muscles, and the heat produced by the active muscle.

Benefits of warm up

• Gradually increases the heart rate
• Gradually increases the body temperature
• Prepare the body for rigorous demand of exercise
• Gradually increases cardiac output, blood pressure and oxygen consumption
• Increases elasticity of connective tissues and muscles
• Prepares the body psychologically for exercise

Cool-down

Purpose of the cool down is to slowly decrease the heart rate and overall metabolism, both of which have been elevated during the conditioning phase.  Cool down helps prevent the sudden pooling of blood in the veins and ensures adequate circulation to the skeletal muscles, heart and brain. Cool-down may aid in preventing delayed muscle stiffness and reduces any tendency toward post exercise fainting and dizziness. Low level of aerobic exercise, similar to that of the conditioning exercise is recommended.

Benefits of cool down

• Gradually lowers heart rate to normal
• Avoids blood pooling in lower extremities
• Avoids rapid drop in blood pressure thus avoiding occurrence of light headedness and dizziness
• Decreases overall metabolism and concentration of exercise hormones
• Reduces the tendency for muscle cramping and spasm

Safety Guidelines

Following listed are some precautions to be taken while undergoing exercise program

• Avoid exercise for atleast 90 mins after meals
• Ask your client to stop immediately if there is chest discomfort, lightheadedness or dizziness
• Lower exercise intensity in very hot or humid environment and to altitudes above 5000 feet
• Take rest if there is tenderness in joint.  Ask them to consult doctor if there is any joint injury.
• Discontinue exercise during illness like viral infections.
• Obtain clearance from medical practitioner in cases of hypertension, diabetes, cardiovascular disease.
• Wear proper exercise apparel like proper shoes and clothes which facilitate full range of motion, absorbs sweat and are comfortable.
• Provide proper ventilation for indoor exercise
• Use safe equipments and are tested at regular intervals
• Include proper warm up and cool down sessions in exercise program
• Drink water before, during and after exercise.

Most important thing “DO NOT REPLACE CARDIO EXERCISE WITH WEIGHT TRAINING.”  They both have specific benefits and purpose and both are important. Strength Training is for strengthening of muscles and Cardio to strengthen the heart. Infact proper strength training routine of lower body will help to improve your cardio performance and reduce the risk of injuries on your bones and joints of lower body. Your muscles surrounding knees and other joints will get stronger to sustain the impact of jogging.