What’s the deal with aerobic or cardiovascular exercise?
Why you should include this in your exercise program. How to include it in your home exercise routine.
Who should be particpating in this activity?
When is a good time and for how long?
All those questions are answered here.
The many systems of the body depend on numerous factors.
Our cardiovascular system relies on the heart and lungs to carry oxygen to your muscles. By improving this cardio/respitory system, you will allow your body to:
- decrease risk of heart disease
- decrease risk of diabetes
- decrease risk of high blood presure
- decrease risk of obesity
Having a healthy heart provides numerous benefits such as:
- improved weight management
- improved energy levels
- improved mental functioning
- improved self-esteem
During aerobics, your muscles require more oxygen and nutrients, which are supplied by the blood. As you begin to work harder, your heart starts pumping more blood to the muscles. Then, your breathing gets harder. The lungs are now working to transfer the fresh oxygen to the heart. Now the heart is pumping fresh, oxygenated blood to our muscles so we can finish our workout. And this is the simplest way to put your cardiovasculary/circulatory system to words.The stronger our cardio/respiratory system becomes, the easier vigorous physical activity becomes, allowing us to perform our exercises with greater ease. Since our heart is a muscle, this increases its ability to perform with less stress.The more efficient our heart and lungs work, the better they will perform while under stress.
As you can see, there are many reasons for you to include aerobic activity in your lifestyle.
Studies indicate that twenty minutes of cardiovascular exercise done three times a week, is enough to maintain and improve your cardio/respiratory functioning. This can even be done in two, ten minute segments throughout your day.
It’s quite easy to include some type of cardio work in your day. Even when time is a concern. You could choose to park your car further from your destination or better yet, walk, if possible. Choose to take the stairs whenever it is an option. Walk the dog, don’t have one you say? Maybe a neighbours dog could use the walk. Hey, invite the neighbour while your at it.
Here are a few other ways to incorporate aerobic exercise into your daily routine. They are inexpensive and fun. The amount of time spent doing is entirely up to you.
These do-able activites may already be part of your lifestyle, the trick is to now do them with a bit more vigor.
Walking is a excellent way to reap the rewards of being fit. Fresh air, scenery, quite times or social times, walking does it all. Although walking sounds far less intimidating then an aerobic workout, it still provides the same benefits.
North Americans have become very sedentary in their life, thus resulting in a very high number of overweight and unhealthy people. If you could decrease your risk of heart disease, diabetes and even some cancers, along with lowering your body weight, think of the benefits to you and those around you who love you.
Please consider reviewing the following link and see if you would like to become one of the many people who have achieved success with this excellent program. Leslie Sansone has been in the fitness world for many, many years. Her program is designed for all levels of participants. She provides a simple,low impact, progresive aerobic workout in the comfort of your home, giving you all the instruction you need to succeed. Results are sure to please. Walk Away the Pounds with Leslie
When taking part in aerobic activity, please observe the term target heart rate. This is a method used to determine how hard your heart can safely exert itself. Age, gender and goal is used for determining this rate. Keep in mind the goal during aerobic exercise is to elevate your heart so that it’s working hard, but not so hard that talking or breathing is difficult. If it is, then you need to slow it down.
Remember, always check with your doctor before starting an exercise program and follow their recomendations.
To find your target heart rate subtract your (age) from 220 and multiply by % your intensity. Divide that number by six for a ten second heart rate count.
Therefore, 126 beats per minute is your target heart rate. To take a ten second count, you should be at 26 beats during that ten seconds.
The ranges are between fifty to eighty five %for THR. Previous exercise habits and health are an indicator to what level you should train at.
Those who are not yet in shape or who have a health concern should start carefully and at a lower rate. Fifty five to sixty-five percent is a good level to begin at. Others may wish to work within 65- 80% range.
To take your heart rate, place 3rd and 4th finger either on the inside of your wrist or at your carotid artery in the neck. Gently hold and find pulse, count beats for ten seconds and multiply by six for a one-minute heart rate count. Adjust your workout accordingly.
Often, doing aerobic exercise is easier to do while in the presence of others. Either in a group exercise class or with an instructor leading the way on the television.