Exercise - Aerobic Fitness - Hystersisters Hysterectomy Article

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Exercise - Aerobic Fitness

Exercise - Aerobic Fitness

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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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Recommended for Hysterectomy Recovery

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Post-Op Panty - These great panties speed recovery, and reduces scarring. They contain a medical-grade silicone panel over incision to reduce scar's apperance while they provide support to weakened muscles and tissues from surgery. Excellent!
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Find A Doctor Near You

Quanita Crable, M.D. 8160 Walnut Hill Lane Ste. LL-001 Dallas TX 75231 (469)364-3764	Sean Kossari, M.D. 14901 Rinaldi Street Suite 320 Mission Hills CA 91345 818-365-1616	Debra Richardson, M.D. Gynecological Oncology Clinic - SW Med 2201 Inwood Road Suite 106 Dallas TX 75390 214-645-4673
Mayra J. Thompson, M.D. 5323 Harry Hines Blvd Dept OBGYN Dallas TX 75290 214-645-3888	Emily Cunningham, M.D. 1720 Nicholasville Road Suite 702 Lexington KY 40503 859-264-8811	Ken Sinervo, M.D. 1140 Hammond Dr., Ste. F6220 Atlanta GA 30328 770-913-0001
Scott Dinesen, M.D. 599 W State Street Suite 301 Doylestown PA 18901 215 489-2066	Terry Grogg, M.D. 4461 S Broadway Suite 200 Suite 200 Grove City OH 43123 614-875-0444	Kym Boyman, M.D. 1775 Williston Rd., Ste. 110 South Burlington VT 05403 802-735-1252

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