Aerobic Exercises
Aerobic Exercises (not to be confused with Anaerobic Exercieses) are key to your overall
fitness and health. Not only can regular aerobic exercise help you
reduce your risk of obesity, type 2 diabetes, high blood pressure, heart
disease, stroke and some types of cancer but it can increase energy,
make your heart work more efficiently, regulate proper cholesterol
levels, boost your immune system and maybe even help you live longer.
Aerobic
exercise has generally been associated with long continuous periods of
light loads such as Jogging, Bicycling or bouncing up and down at the gym but
that is certainly not the only way to get the benefits. Yoga, Pilates and swimming are also great. New research has also shown that interval workouts may be a better alternative to traditional aerobic exercise.
It is
very important that you start out slow with aerobic exercising depending
on your fitness levels and age. I personally do 45 minutes of aerobic
activity at least twice a week but usually 3 times a week. Of course
I'm not trying to run a marathon or anything so you need to adjust that
based on your personal goals.
Heart Rate
(To take your heart rate use 2 fingers, never your thumb, and find the
pulse in your neck or wrist. Count your pulse for 10 seconds and
multiply by 6 OR for 15 seconds and multiply by 4.)
Target Heart Rate
: Minimum and Maximum heart rate you are trying to achieve during
exercise.
Resting Heart Rate : Take your heart rate first thing in
the morning before getting out of bed and definitely before food,
caffeine, cigarettes or physical exertion of any kind.
Maximum
Heart Rate : Highest number of beats per minute that a person could
safely reach. You may or may not ever reach this number.
Minimum
Heart Rate : Lowest number of beats per minute you can achieve and still
achieve aerobic benefits.
Target Heart Rate
There are multiple theories on target heart rate zones usually 60% - 90%
of your resting heart rate but my personal opinion is 60% - 80% of your
resting heart rate unless you are in very good shape.
EXAMPLE based
on a 24 year old person.
1: Maximum workout heart rate = (220 -
age) X percent of max. heart rate
(220 - 24) X .60 = 117
(220 - 24) X .80 = 157
You should maintain a target
heart rate between 117 and 157 bpm
2: Maximum workout
heart rate, adjusted for resting heart rate = (220 - age - resting heart
rate) X percent of max. heart rate + resting heart rate
(220
- 24 - 65) X .60 + 65 = 144
(220 - 24 - 65) X .80 + 65 = 170
Here
you should keep your heart rate between about 144 and 170 bpm.
If you're like me and you don't like math too much you can always do thespeaking test. It's not as accurate or scientific but generally it's a
good evaluation.
1) If you can't speak
at all without getting completely winded then you are going too hard.
2)
If you can say a few words and then have to catch your breath for a few
seconds and then you can speak again you are probably at a good pace.
3)
If you can talk the whole time you are exercising then you are NOT
going hard enough.
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