"Aerobics" was coined by Dr. Cooper, an exercise physiologist at the San Antonio Air Force Hospital. He was the first to develop a formula for a target heart rate. Although there have been more recent improvements on this original formula, Dr. Cooper's heart rate formula involved subtracting your age from 220 and exercising at a heart rate of 60-80% of that number. Although "aerobics" were originally designed to help astronauts, Dr. Cooper soon realized that this would be a beneficial type of exercise for everyone.
Since then studies have demonstrated many benefits of regular aerobic exercise, including:
*Weight loss and maintaining a healthy weight (Aerobic exercise burns fat!)
*More long-term, consistent energy & stamina
*Improved mood
*Pain relief (by natural endorphin production)
*Stronger heart & better circulation (keeps arteries clear and helps prevent heart disease)
*Improved blood sugar control and adrenal health
*Lower blood pressure
*Stronger bones (weight bearing aerobic exercise helps prevent osteoporosis)
*Stronger immune system
*Longer life expectancy
If you've been struggling with poor energy, low endurance, aches and pains, too much body fat, too much stress, or sugar or carbohydrate cravings, chances are that you are not enough aerobic exercise!
The exercise intensity and duration determine whether the muscles work aerobically or anaerobically. Aerobic exercise requires a very specific level of intensity for at least thirty minutes at a time. If the heart rate is too low or too high, the exercise becomes anaerobic instead.
In aerobic exercise, the body burns fat and converts it into energy. Because this process requires oxygen, it is called "aerobic." Aerobic exercise is useful for improving muscle endurance (allowing for hours or days of work without fatigue). This is extra important for the muscles which support posture, joints, and the arches of the feet. So insufficient aerobic exercise will raise the probability of joint problems, injuries, fallen arches, and low stamina.
In anaerobic exercise, the body burns sugar (glucose) for energy. No oxygen is required for this type of energy production. Burning sugar provides short term speed and power. Muscles cannot burn sugar for long, however, and so they fatigue quickly. Most people have no shortage of anaerobic exercise; even while seated, the body runs many tasks anaerobically, and virtually all sports are anaerobic due to their alternating bursts of high intensity (anaerobic) exercise and rest.
Dr. Phil Maffetone is an internationally recognized researcher who has greatly enhanced our understanding of aerobic exercise and endurance training. He studied many athletes before and after workouts, measuring indicators like heart rate, gait mechanics, and muscle imbalance. Dr. Maffetone discovered that the athletes who exercised using Dr. Cooper's original formula often wound up over-training and suffering from injuries, pain, joint problems, and distortions in posture and body mechanics. After much work, Dr. Maffetone developed a new and improved formula for calculating each person's target heart rate for true aerobic exercise.
Follow these four simple steps to ensure your training is aerobic and to enjoy all the benefits of aerobic exercise:
1. Invest in a heart rate monitor with a chest strap as well as a wrist watch/display. It's not a good idea to exercise without one because you'll have no way of knowing if you're at the right pace. There are many brands and models available. Polar is an industry leader and is usually a safe bet. If you work out in a gym, invest in a model that is coded so that there is no signal interference from other electrical devices nearby.
2. Calculate your maximum aerobic heart rate using Dr. Maffetone's formula. Just subtract your age from 180 to calculate your maximum aerobic heart rate. For example, a 33 year old who wants to exercise aerobically would have a maximum heart rate of 147 beats per minute. Modifiers and exceptions to this formula are as follows:
*Subtract another 10 from the max heart rate if you're recovering from a major illness or surgery, or if you take any regular medications.
*Subtract another 5 from the max heart rate if: injured, have regressed in training or competition, suffer from more than two bouts of cold/flu per year, have allergies or asthma, just starting to train, or if you've been training inconsistently (Dr. Maffetone defined consistency as at least 4 times per week for 2 years).
*Add 5 to the max heart rate if: training consistently for more than 2 years without injuries or problems and have made progress in competition.
*Add 10 to the max heart rate if you're over the age of 65.
*This formula does not apply to athletes 16 years old or younger. The best bet for these athletes is 165 as the max heart rate.
*If in doubt, choose the lower maximum heart rate.
3. Calculate your minimum aerobic heart rate by subtracting 10 from the max aerobic heart rate. For a healthy 34 year old, the max heart rate is 146 and the minimum is 136.
4. Walk, jog, bike or swim while wearing your heart rate monitor. Stay within your aerobic heart rate zone for at least 30 minutes at a time, and do this at least three times per week. I don't advise exceeding 90 minutes without a doctor's supervision.
You will discover that it's surprisingly easy to exercise aerobically. It doesn't take much effort to elevate your heart rate to the target zone. That's good news for couch potatoes (talk about exercising smarter, not harder!), but sometimes frustrating for athletes who don't want to slow down their training. However, athletes need to do this to protect their bodies. The silver lining for athletes is that, as your heart becomes more aerobically fit, you'll be able to quicken the pace without exceeding your maximum aerobic heart rate. With your trusty heart rate monitor to guide you, you'll soon also discover that any activity other than running, walking, cycling or swimming (at a steady pace) is likely anaerobic.
As a chiropractor, acupuncturist, and athlete, I've noticed remarkable benefits with aerobic exercise for both myself and my patients. The immediate and long-term benefits are well worth the effort!
Since then studies have demonstrated many benefits of regular aerobic exercise, including:
*Weight loss and maintaining a healthy weight (Aerobic exercise burns fat!)
*More long-term, consistent energy & stamina
*Improved mood
*Pain relief (by natural endorphin production)
*Stronger heart & better circulation (keeps arteries clear and helps prevent heart disease)
*Improved blood sugar control and adrenal health
*Lower blood pressure
*Stronger bones (weight bearing aerobic exercise helps prevent osteoporosis)
*Stronger immune system
*Longer life expectancy
If you've been struggling with poor energy, low endurance, aches and pains, too much body fat, too much stress, or sugar or carbohydrate cravings, chances are that you are not enough aerobic exercise!
The exercise intensity and duration determine whether the muscles work aerobically or anaerobically. Aerobic exercise requires a very specific level of intensity for at least thirty minutes at a time. If the heart rate is too low or too high, the exercise becomes anaerobic instead.
In aerobic exercise, the body burns fat and converts it into energy. Because this process requires oxygen, it is called "aerobic." Aerobic exercise is useful for improving muscle endurance (allowing for hours or days of work without fatigue). This is extra important for the muscles which support posture, joints, and the arches of the feet. So insufficient aerobic exercise will raise the probability of joint problems, injuries, fallen arches, and low stamina.
In anaerobic exercise, the body burns sugar (glucose) for energy. No oxygen is required for this type of energy production. Burning sugar provides short term speed and power. Muscles cannot burn sugar for long, however, and so they fatigue quickly. Most people have no shortage of anaerobic exercise; even while seated, the body runs many tasks anaerobically, and virtually all sports are anaerobic due to their alternating bursts of high intensity (anaerobic) exercise and rest.
Dr. Phil Maffetone is an internationally recognized researcher who has greatly enhanced our understanding of aerobic exercise and endurance training. He studied many athletes before and after workouts, measuring indicators like heart rate, gait mechanics, and muscle imbalance. Dr. Maffetone discovered that the athletes who exercised using Dr. Cooper's original formula often wound up over-training and suffering from injuries, pain, joint problems, and distortions in posture and body mechanics. After much work, Dr. Maffetone developed a new and improved formula for calculating each person's target heart rate for true aerobic exercise.
Follow these four simple steps to ensure your training is aerobic and to enjoy all the benefits of aerobic exercise:
1. Invest in a heart rate monitor with a chest strap as well as a wrist watch/display. It's not a good idea to exercise without one because you'll have no way of knowing if you're at the right pace. There are many brands and models available. Polar is an industry leader and is usually a safe bet. If you work out in a gym, invest in a model that is coded so that there is no signal interference from other electrical devices nearby.
2. Calculate your maximum aerobic heart rate using Dr. Maffetone's formula. Just subtract your age from 180 to calculate your maximum aerobic heart rate. For example, a 33 year old who wants to exercise aerobically would have a maximum heart rate of 147 beats per minute. Modifiers and exceptions to this formula are as follows:
*Subtract another 10 from the max heart rate if you're recovering from a major illness or surgery, or if you take any regular medications.
*Subtract another 5 from the max heart rate if: injured, have regressed in training or competition, suffer from more than two bouts of cold/flu per year, have allergies or asthma, just starting to train, or if you've been training inconsistently (Dr. Maffetone defined consistency as at least 4 times per week for 2 years).
*Add 5 to the max heart rate if: training consistently for more than 2 years without injuries or problems and have made progress in competition.
*Add 10 to the max heart rate if you're over the age of 65.
*This formula does not apply to athletes 16 years old or younger. The best bet for these athletes is 165 as the max heart rate.
*If in doubt, choose the lower maximum heart rate.
3. Calculate your minimum aerobic heart rate by subtracting 10 from the max aerobic heart rate. For a healthy 34 year old, the max heart rate is 146 and the minimum is 136.
4. Walk, jog, bike or swim while wearing your heart rate monitor. Stay within your aerobic heart rate zone for at least 30 minutes at a time, and do this at least three times per week. I don't advise exceeding 90 minutes without a doctor's supervision.
You will discover that it's surprisingly easy to exercise aerobically. It doesn't take much effort to elevate your heart rate to the target zone. That's good news for couch potatoes (talk about exercising smarter, not harder!), but sometimes frustrating for athletes who don't want to slow down their training. However, athletes need to do this to protect their bodies. The silver lining for athletes is that, as your heart becomes more aerobically fit, you'll be able to quicken the pace without exceeding your maximum aerobic heart rate. With your trusty heart rate monitor to guide you, you'll soon also discover that any activity other than running, walking, cycling or swimming (at a steady pace) is likely anaerobic.
As a chiropractor, acupuncturist, and athlete, I've noticed remarkable benefits with aerobic exercise for both myself and my patients. The immediate and long-term benefits are well worth the effort!
About the Author:
Jasmine Greene is an educator on health, wellness, and holistic medicine. Are you looking for a Glen Ellyn Chiropractor? Consider a visit to Kinesis Healthcare.
Aucun commentaire:
Enregistrer un commentaire