Aerobic ExerciseAn Essential Part of LifeThe Value of Aerobic Exercise The American Heart Association makes it very clear... “Physical inactivity is a major risk factor for developing coronary artery disease…Even moderately intense physical activity is beneficial when done regularly for a total of 30 minutes or longer on most or all days.” Aerobic exercise is any physical activity that uses oxygen as the primary source of fuel. This type of exercise uses all our major muscles in a smooth, continuous fashion.
It’s Easier Than You Think Do you want to make exercise an easy task? Then just make a decision to do it. Exercise is only a problem in the mind. Get rid of unhealthy, self-defeating thoughts, like “no pain, no gain,” or “exercise is hard work.” You will always feel better after every exercise session. Anthony Robbins, a recognized authority on leadership and peak performance said...
not the conditions of our lives that determine our destiny.” Walking, Jogging, Running, Bicycle Riding, Rowing, Dancing, Swimming, Stair Climbing or Cross-Country Skiing
For maximum benefit, exercise within your “Target Heart Rate” zone which is a percentage of your “Maximum Heart Rate.” As your exercise intensity goes up, so does your heart rate. Eventually, your heart rate reaches a limit or Maximum Heart Rate. (MHR) No one should make it a goal to exercise at maximum intensity. But this number is essential in calculating your Target Heart Rate or appropriate exercise intensity. You can predict MHR by using a simple formula:
For example, a 40 year old woman calculates her MHR as follows...
Please note: There are more sophisticated formulas used to personalize your aerobic workouts, but this is a good start for beginners. Get a Heart Rate Monitor which makes checking your pulse as easy as looking at a watch...
 Order Now! 
THR Represents the proper intensity of your aerobic exercise session. This is best done by your cardiologist or a well-trained health care professional. Exercise Between 70 and 85% of your MHR, only after an initial few months of less-intense exercise. For example, a 40 year old woman wants to start walking at 60 percent of her MHR. This is how she would calculate her THR:
Choose an Activity that enables you to exercise within your THR for at least 30 minutes per day. If you are a beginner, you may need a few weeks building up to 30 minutes per day. If needed, start at 10 minutes per day for 1 to 2 weeks and build up slowly.
Take Your Pulse at the wrist or neck for 15 seconds. Then multiply that number by 4 to find out what your heart rate really is. Warm-Up for 5 to 10 minutes. Make a goal to exercise at least 30 minutes per day, most days of the week – especially if you are diabetic or inactive most of the day. Keep your heart rate 2 beats or so below or above your THR goal. Simply check your pulse during each session, until you have a good feel for what’s right for you.
Remember to cool down after every workout session. This reduces the strain on your body. Check your heart rate after 2 to 3 minutes. You don’t need to focus on a cool down, once your heart rate has dropped 10 to 15 beats below your THR. Proper Shoes are essential. Walkers should get walking shoes. Runners need running shoes. Be sure your shoe is the proper size, arch, shock absorption with enough heel support, flexibility and stability. Stretching will lower your risk of cramps or spasms.
 Return from Aerobic Exercise to Benefits of Physical Fitness
|
