Aerobic Exercise Tips to Stay in Shape
Aerobic is a Greek word that means “air”. Aerobic exercises are those that are vigorous enough to increase your body’s demand for oxygen and that strengthen both your heart and lungs by forcing them to work harder. Although all forms of exercise have certain common benefits, different aspects of fitness. These include endurance, flexibility, strength, agility, coordination, and physical dexterity. There are charts that classify a number of common exercises according to whether they are light, moderate, strenuous, or extremely vigorous. You can easily see that the same exercise may fall into several categories.
Walking, for example, is the easiest, cheapest, and safest type of exercise. If you have not been in the habit of exercising and wish to start a fitness program, you can begin by walking slowly for a short distance each day. As your strength increases, you can walk fairly briskly for a longer distance. Your walking has now become a moderate form of exercise. Striding can make it a vigorous activity.
How can you determine how much you should exercise? The following simple formula is based on the condition of your heart. Assume that you are fifty years old. Now subtract your age from 220. The result is one hundred seventy. Find seventy-five percent of one hundred seventy, which comes to one hundred twenty-eight. If you are fifty years old, your target heart rate or training zone is one hundred twenty-eight, plus or minus five.
To determine your pulse rate you need a watch with a second hand. Count your pulse at your wrist or neck. By counting for ten seconds and multiplying by six, you will know your heart rate per minute.
After a short warm-up period, start your exercise. Let’s say it’s walking. Stop every five minutes and check your heart rate. If it is over one hundred thirty-three you are exercising too much, so slow down; if it is under one hundred twenty-three you are exercising too little, so speed up. Work within your tolerance. If you get sore, stiff muscles, you have overdone it, so ease up. Just be consistent, and in time, you will reach your goal of fitness.
As you become more fit, you will find it more difficult to reach your target heart rate. That is what you want. It shows that the blood your weak, flabby heart had been pumping in one hundred twenty-eight beats a minute, your conditioned heart can pump in one hundred fifteen or even one hundred beats a minute. Now you can increase either the rate or the distance you walk. As you become physically fit, you will enjoy a feeling of well-being that is worth all your effort.
This article was written by Paul Skyers. Paul Skyers is a natural health advocate and he writes about many topics including how to cleanse your colon, colon cleansing weight loss, and the colon cleansing program
**Disclaimer: The information in this article is solely for informational and educational purposes only. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your doctor or other health care provider.
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