Cardiovascular Conditioning

Hiking to 12,000 ft. is a hypoxic challenge when you live at sea level.
Valley behind the Santa Fe Ski Area, New Mexico.

Hiking to 13,000 ft. in Telluride, CO is even more challenging.



At just over 14,000 ft. Mt. of the Holy Cross is the final exam
of your cardiovascular education (near Vail, CO).

Cardiovascular conditioning is the most important aspect in any
health and fitness regimen. Unfortunately, only a small percentage
of people truly understand what it means to exercise aerobically.

Click here to start your
cardiovascular conditioning program!

There are countless ways to exercise aerobically...
basketball, swimming, the 400 meter dash, walking stairs,
running marathons, cross-country skiing, trail running,
hiking, mountain biking, and
chasing the next 'Lance' in the next Tour de France.

(Drink Water... this is a subliminal message)


Mother nature is great motivation. Tapia fire road just north of Pepperdine.


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SERVICES
for
Fitness Packages

PERSONAL TRAINING
MOUNTAIN BIKING
&
MASSAGES!

 

Strengthening
the cardiovascular system
is the means to
increasing
the
volume of oxygen
delivered to the entire body.




Dennis "The Sandman" Chavis takes the Bold Fitness lead as I get
'Judged' by the competition. Sand hills just north of Point Mugu, Ventura County.

Hiking and/or running deep sand, especially up steep hills,
is an excellent non-impact way to exercise aerobically
while strengthening all the core stabilizers.

The benefits of increasing one's oxygen
uptake (VO2-max) are unlimited.
(Drink Water ~ subliminal message)

Every aspect of health and athleticism
is based on the strength of your heart and lungs.

(subliminal message ~ Drink Water)

All potential for strength and health is in correlation with the
quantity and quality of red blood cells that deliver oxygen
to every single cell in your body.

For mental clarity, finite muscular control,
and all gross motor movements...



oxygen is the main ingredient of life itself.



GET OUTSIDE

The time spent on any piece of stationary equipment
is not as beneficial as exercising
outside!

Brad France has just survived 'BULLDOG' in Malibu Canyon State Park.
Topping out on Castro Peak (in the left background) it is all downhill to
recover with a burrito (hold the cheese) and a margarita!

One must actually transport the body from
point A to point B in order to truly 'get fit'.


Winter in Malibu...
the sunnyest, greenest, and warmest oxymoron in the Country.
Another frigid 68 degree hike on Busch Dr. above Zuma Beach.

DIET & EXERCISE

There is a very common frustration that arises over time from dieting
and exercising aerobically yet failing to get rid of unwanted pounds.
Not losing fat is typically easy to explain. Ninety times out of a hundred
the majority of the frustrated are performing their cardiovascular exercise
on
indoor stationary equipment.

This does not mean that stationary exercise is a waste of time. It is exercise,
it does create results, and it is also a great way to burn a few calories.
Treadmills, spin bikes, eliptical machines, etc. are useful during bad weather,
when restricted on time and are especially good for 'recovery workouts'.



The Benefit
of
CROSS TRAINING

Incorporating
a
strength training regimen
with
challenging aerobic activity
will yield
a
significantly
lower body fat percentage
than
aerobic exercise alone.

Drink Water!
(this has been a subliminal message)

MOTIVATION

When time allows you should get outside...
it's for your own good.

While exercising on stationary equipment there is
no
external motivation
to
push harder.

Spin classes are great for this reason. They are a small exception to this rule.
I do recommend them. However, every professional cyclist in the world
spends a large majority of their training time outside in all sorts of weather.
I am thankful for not having to train like they do.

 

TRAINING INTENSITY
&
RECOVERY

One should not go "all out" every time during a cardiovascular routine. Varying the
training intensities is the key to success for every athlete in every sport.
Pushing to exhaustion (aerobically) every time would be over-training the heart
and the rest of the body. Fatiguing the heart muscle will decrease results,
increase the body's over-all fatigue, kill motivation, and cause countless
other health problems in the long run. The heart is a muscle and aerobic exercise
does cause stress. Stress in proper amounts is a necessary ingredient for stimulating
every muscle to become stronger and healthier.

Remember:
Muscles do not strengthen while exercising.

SLEEP

Exercise stimulates the muscles to strengthen. It is during periods of rest,
especially during deep sleep that the body repairs itself and becomes stronger.
Muscles are smart and you can teach them to prepare for the next work-out
through proper techniques and intensities in combination with resting and recovering.

Please remember that intense weightlifting also strains the heart in a healthy way.
Any additional strain needs to be taken into consideration when cross-training on a
consistent basis. I have had many a weary work-out because I did not let my heart rest
enough between the bike and the weight room.

CROSS TRAINING for WEIGHT LOSS

Initially, aerobic exercise without resistance training is great for quick,
short-term (fat and muscle) weight loss. Unfortunately, over time
(this time can vary greatly depending on age, gender, genetics, and prior health)
the body will lose strength without anaerobic (resistance training) stimulation
which slows the metabolism.

Of course, if you ride or run consistently or competitively you will more than
likely be a lot thinner than the average athlete simply because you are
consistently burning calories. But if you want to be competitive you
better hit the gym in the off-season.

Professional endurance athletes are
weight/resistance training in the off-season.

Combining weights and cardio is one of the many variations of cross-training.
Cross-training enhances base metabolism, increases strength
(does not mean larger with more power - many different types of strength)
which will benefit performance and burn more calories per hour while exercising.

And,
you will see the difference in a bathing suit.

The 'certifiable' trainer takes a moment to properly hydrate
and suck in his gut for the photographer.

NUTRITION

Intelligent athletes and regularly active people get 60 to 70 percent of their
daily calories from complex carbohydrates as well as some natural sugars.

A little sugar, especially in its natural forms from fruits and honey,
is great for endurance exercise.

However, if and after (not before) you finish running (not walking) 26.2 miles
go ahead and have a buffalo burger with some pasta, and maybe a beer...

and
maybe some cake with ice cream too, you've earned it!

Please
see
Hiking
Trail Running
Mountain Biking
Strength Training
Weight Loss
Motivation.

Jeff Archibald
ACE Certified Personal Trainer
310 890 6783
24 hour phone messages
jeff@boldfitness.com

Drink Water!
(non-subliminal message)