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| Exercise - Aerobic Fitness |
Date : 07-16-2003 - 07:25 PM - Readers : 4078 |
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Aerobic / Cardiovascular exercise is necessary for keeping our heart healthy. It is a use or lose muscle.
Some of the benefits of Aerobic training are:
1.Improves bone calcium ,blood high density cholesterol( HDL)
2.Gives an emotional lift .
3.Decreases blood pressure
4.Decreases insulin requirement
5.Less conversion of sugar to fat
6.Decreases resting heart rate
7.Increases fat burning enzymes
8.Better control of hunger,
9.Decreases body fat
10.Decreases stress (Attitude)
11.Increases muscle mass
12.More calories burned, more fat calories burned and more calories burned at rest.
The key to an effective aerobic workout is the heart rate.
You can take your own heart rate by using the following method.
1. Place your index finger and middle finger around the back side of the wrist about one inch from the top of the wrist, on the thumb side ..
2. Locate the artery by feeling for a pulse with the index and middle fingers. Apply light pressure to feel the pulse. Do not apply excessive pressure.
3. When measuring the pulse during exercise, count the number of beats in six seconds and add a zero to that number to get your beats per minute figure. IE # of beats in 6 seconds 17, add a zero for 170 and that is your pulse rate
Using a heart rate monitor is really the most effective way to keep track of your heart rate during aerobic activity. It is convenient and easy to use.
Hit this link for more information about Heart rate and heart rate monitors!
To find your maximum heart rate and your training heart rate:
1. Subtract your age from 220. That number is your (MHR)maximum heart rate and you should not exceed it unless you are in extremely great physical condition.
2. Multiply MHR x .65 and then that # x 1.10. This will give you an approximate figure as to where your heart rate should be while you are working at 65% of your maximum.
3. Do this math again for 70%, 75%, 80%, 85% and 90%.
Sample :
220 - 45 = 175
175 x .65 x 1.10 = 125.125 or 125 beats per minute
So for me, if I am wearingÊ heart rate monitor, and am working at 65% of my maximum heart rate the monitor will read 125. If I don't have a monitor and I take a 6 second my heart rate will be 12 nearly 13 beats.
The Heart Zone (link above) shows a different formula. You shold try both and see which one fits you.Ê The Zone formula is:
210 - 1/2 your age - 1% of your body weight + 4 if you are male.
For me that would be 210 - 22.5 - 1.4 = 186 for my maximum heart rate. This formula is slightly higher. Please read the information on the link to determine your MHR.
Recovery Heart Rate
After you have your heart rate up in the zone you desire for your goal it is important to see how quickly your heart recovers from that exercise.
1. WORKOUT GETTING YOUR HEART RATE TO THE DESIRED PERCENT FOR YOUR GOAL
2.Ê AS SOON AS YOU STOP TAKE YOUR PULSE FOR 6 SECONDS.
3.Ê NOW WALK AT A NORMAL PACE AS IN COOLING DOWN FOR 1 MINUTE.
4.Ê TALE YOUR HEART RATE FOR 6 SECONDS.
The more beats your heart drops the healthier your heart is. As your heart becomes more conditioned your beatsÊ that you drop will be more.
HEART RATE
MAXIMUM HEART RATE
50%-----BEGINNER FATBURN
60%-----Ê
65%-----FATBURN
70%-----
75%-----MAX HISTORY HEART DISEASE
80%-----TRAINING RATE
85%-----ATHLETIC TRAINING
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