Aerobic Exercise: An Excellent Workout For The Heart

The term aerobic means “with oxygen” while anaerobic means “without oxygen.” Aerobic exercise is any activity which creates an increased need for oxygen over an extended period of time. Such activities include walking, jogging, cycling, cross country skiing or aerobics classes. Anaerobic exercises are quick explosive activities such as sprints, weightlifting, football or baseball.

Aerobic exercise trains the heart, lungs and cardiovascular system to deliver oxygen more efficiently to every part of the body. An aerobically fit cardiovascular system is more efficient therefore the heart beats fewer times per minute in order to deliver the necessary oxygen to the body. The is why one sign of aerobic fitness is a low resting heart rate or pulse.

For activity to be aerobic, it must elevate the heart rate for an extended period of time. In order to have a beneficial or training effect, aerobic exercise must take place at 50-80 percent of your theoretical maximum heart rate for a minimum of 30 minutes three to five times a week.

To determine if you are exercising at the proper intensity, you need to be able to: 1) measure your heart rate by taking your pulse, 2) determine your theoretical maximum heart rate (TMHR), and 3) determine what your training heart rate (THR) should be.

Measuring Your Heart Rate:

You can determine your heart rate by taking your pulse at your neck or wrist. At the neck, lightly place your index finger and middle finger along the side of your neck. At the wrist, lightly place your index finger across the thumb side of your wrist. Once you have found your pulse at the neck or wrist, count the beats for 10 seconds using a watch. Multiply the number you count by six to determine your heart rate (HR) for one minute.

Theoretical Maximum Heart Rate:

Your theoretical maximum heart rate can be determined by subtracting your age from 220. (TMHR 220- Your age)

Training Heart Rate:

To benefit most from aerobic exercise, you should know your training heart rate and try to maintain it for at least 30 minutes while exercising. To determine the upper and lower limits of your training heart rate, multiply your theoretical maximum heart rate by .80 and then by .50 (TMHR x .80 and TMHR x .50). These numbers represent the fastest and the slowest your heart should be beating during aerobic exercise in order to maximize the quality of your workout.

Aerobic exercise should always include a warm-up period and a cool-down period which should last five to ten minutes each. Your warm-up and cool-down periods should consist of gentle stretching and slow, easy exercising. Continue to cool down until your heart rate is below 100 beats per minute.

For an exercise program to be successful, choose an activity that you enjoy and that is convenient for you to take part in. You should begin to see improvements in your conditioning in about four weeks. Remember, if you are over 35 or have any pre-existing medical conditions, consult with your physician before beginning any exercise program.

Knee Injuries can be Easily Avoided

Knee injuries are very common. With an assortment of reasons, including abrupt injury from sports or a fall, or conditions that develop over time (like arthritis), discomfort in your knees means walking, exercise or just getting out of a chair can be difficult.  Though not every source of knee pain can be prevented, there are a few precautions you can take to help your knees stay sturdy and support you for many years to come.

Regulate your weight. Your knees are a weight-bearing joint. This means they work to support your body pressing down on them from above, and if you are heavy, that can put a big strain on your knees, adding to your chance of developing arthritis.

Warm up before you exercise.  Warming up the muscles of the legs helps avoid stress on the knees as the body begins to move. Warming up should include stretching of the muscles at the front and back of your thigh, and make sure to start your exercise routine slowly at first and increase your intensity over a few minutes. Working out pumps more lubrication into your joints and (double your relief) releases more water into your lubricating fluid so it spreads over the cartilage surfaces more easily. Regularly moving your joints through their full range first thing in the morning) covers the cartilage nooks and crannies with fluid.

Wear good shoes that fit well. Did you know that your feet play a role in the health of your knees? Properly fitted shoes help align the foot, ankle and knee for proper movement, and can help avoid injury.

Don’t stop moving.  Whenever possible, try to keep moving. Even if you aren’t able to run, take a walk around the block or just try moving your knees while at the office or while watching television. Lack of use can cause a big decline in the functionality of your knee, which may be tough to regain.