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Cardiovascular activities refer to all those activities which raise your heartbeat rate above the normal 'default' level and maintain it for a certain specified duration of time. Surprisingly enough, this is a very important factor for successful bodybuilder. The extent to which your heartbeat rate is raised depends on the type of activity. For instance, the time required for jumping a rope, in which time the rise in the heartbeat will be higher to a certain extent, is 10 minutes a day for 5 times a week. REGULATING CARDIOVASCULAR ACTIVITY DURING WORKOUTS Cardiovascular activity involves many daily body movements such as walking, running, hiking or even a brisk climb up stair case. Another common workout is jumping rope. This requires careful planning as follows: the rope should be long enough to cover the distance from one armpit to the other. Warm up for the first week by jumping 100 times in a fixed position without the rope. Next, use the rope to jump for about 60 times at your own pace. By the time this week ends the bodybuilder should be able to skip the rope for about 80 times. In the second week, do 50 slow jumps without the rope for warm-up. When you start using the rope, jump over it, one foot at a time and count up to 100. Increase this number everyday so as to reach at least 140 jumps. Third week should start as usual; with warm-up, then do 100 continuous jumps, take a 30 seconds break and do 100 more jumps. Week four involves skips which are fast and long enough to keep you going without a bit of the normal or resting-mode breath. By now be skipping effortlessly for a reasonable long time. Later on, alternate between jumping and resting until you can do 500 consecutive jumps in at most 5 minutes. If you continue working out at this level, you will, no doubt, maintain your bodybuilding fitness for many years into the future. SPECIFIC BENEFITS OF CARDIOVASCULAR FITNESS First it generates a higher threshold, endurance and an enhanced cardiovascular activity. Rope skipping is effective in leaning out legs and thighs. It keeps you alert, exercises the upper part of the body and improves co-ordination. DOS AND DON'TS IN CARDIOVASCULAR FITNESS TRAINING You should stand straight and look ahead. Bending a part of your body results in an inappropriate posture and aches. It is recommended that you stand just high and straight enough for the rope to pass under your feet. Make sure you do this with maximum consistency. This creates confidence and an impetus for the next, more challenging level. With more agility and confidence the chances of fatigue or boredom are kept at the minimum. The movements of the hands should form a circle of about 8 inches in diameter. Sneakers are the best for these workouts. Additionally, too much arm movement only results in the arms being overworked before your body has achieved its full potential. Likewise jumping on a hard surface makes the bodybuilder endure the exercise rather than enjoy it.
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Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com
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