Cardio Training

Did you know it takes a tremendous amount of energy to lower your Heart Rate after its been elevated?

Cardio training is training that involves and places stress on the cardio-respiratory system. So everything can be some kind of cardio. A successful fitness program will give you the ability to increase the Heart Rate (HR) and slow it down, and in Cardio training this is a key component. The balance of hard and soft patterns of movement, in one’s program, links to the body and spirit energetic system challenging you mentally and physically.
This is a powerful way to practice, unfortunately this is often over looked.

Warm-Ups are so very important and should be the cornerstone of your workout, the table setter. A proper warm up can be used to increase heart rate and blood flow to the muscles and raise your internal core temperature. This will make the training session more effective both in performance and in fat-burning capability A proper warm-up is first and foremost about injury prevention. If you a injured, you cannot train. The first 15 minutes of your warm up should incorporate your pre-habilitation (pre-hab) movements. Pre-hab work, like stretching, foam roll and mental preparation, are the exercise that you do so that you never need to do rehab. The next 15-20 minutes should be a more physical warm up, with such movements like jumping,hops kicks,punches, and the hip circuits. All of these things are getting the body and mind ready for what’s to come. The entire process should take about 30 to 40 minutes to complete. Then spend the last 15-20 minutes training at higher levels of intensities. (Example fast patterns like sprinting on a treadmill speed 9 mph 9% incline for 20 seconds 6 to 9 times. (I feel sprinting is the best exercise that no one does.)

This will definitely elevate the heart rate and will fluctuate the heart rate up and down throughout the whole workout mentally and physically .

Follow a logical progression

Frequency - The number of training sessions that will occur over the course of the week.
Intensity - The level of demand of any given exercise.
Time and Type - The durations and types of activity accomplished during the work out.
Enjoyment - You have to have fun in some way, and enjoy what your doing, so you will be motivated to repeat this on a more consistent basics.
(Cardio can be so much more than spending twenty minutes on the treadmill.)

Start tracking your HR with a Heart Rate Monitor.
This is a good way you can see what intensities your HR is at during your workout.
Start working towards spiking your HR up and slowing it down.
(example: lets say your HR is at 160 try to get it back to 120 then back up to 160 and repeat the process.)
The more that you can control your heart rate the more you will be able to do.

Slowing the heart rate down.
Moving and Still Meditations like Tai Chi, Qi Gong ,and Taoist Yoga are extremely beneficial in calming the mind and cooling down the body by slowing down the heart rate. This type of practice has the approach of energizing your body so it could be referred to as a “Work- In”. You’re working inward to energize and harmonize all the work you just did.

Opposite from your “Work -Out” you're expending a tremendous amount of energy brining the body and spirit to a point of fatigue hence the word “Work-Out”.