Aerobics
Weight training, as important as it is in physical fitness, does not have all the heart-strengthening benefits of aerobic exercise.
There are many notable adaptations accompanying aerobic training:
- An improvement in Body Composition
- An increase in Heart Size
- An increase in Blood Volume
- An increase in Cardiac Output
- An increase in Oxygen Extraction
- A lowering of Heart Rate
- A reduction of Blood Pressure
For muscularity we focus on an improvement in Body Composition.
Interval Training for Muscularity
According to E. L. Fox in his Journal of Applied Physiology, many elite athletes attribute their success to interval training. The major benefit of this form of training is that it permits high-intensity exercise over a relatively long period.
1 TO ½ INTERVAL PERIODIZATION SCHEDULE
For muscularity you might use the 1 to ½ interval ratio. You would jog for 90 seconds and then walk for 30 seconds.
As an example, the first month you do 7 intervals for a total duration of 14 minutes and then progress monthly. Our “Complete Optimal Aerobic Training” is included in our three ebooks.
Jog 90 Seconds – Walk 30 Seconds (2 Minutes per Interval) |
Month |
Weekly
Sessions |
Intervals
Per Session |
Total Time |
% Max Heart Rate |
1 |
2 |
7 |
14 Minutes |
75% |
2 |
3 |
10 |
20 Minutes |
75% |
3 |
3 |
13 |
26 Minutes |
80% |
4 |
4 |
17 |
34 Minutes |
80% |
5 |
4 |
20 |
40 Minutes |
80% |
|
