Benefits Of Aerobic Exercise And Guidelines To Ensure Your Workouts Are Really Aerobic
"Aerobics" was first coined by Dr.
Kenneth Cooper, an exercise physiologist at San Antonio Air Force Hospital. He developed the formula of subtracting your age from 220 and exercising with the heart rate at 60-80% of that number.
Though originally formulated to help astronauts, the benefits of "aerobics" made Dr. Cooper realize that this type of exercise is useful for everyone.
Since that time, the original formula has been improved, and studies have shown several benefits of regular aerobic exercise, such as:
*Weight loss & maintaining 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're suffering from low energy, dwindling endurance, aches and pains, excessive body fat, stress, or if you crave sugar or carbs, chances are you're not getting enough aerobic exercise!
The intensity and duration of exercise determine whether the muscles work aerobically or anaerobically.
Aerobic exercise requires a very specific level of intensity for a minimum of thirty minutes. 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, sugar (glucose) is burned for energy.
This process does not require oxygen.
Burning sugar helps provide muscles with short-term speed and power.
However, muscles cannot burn sugar for long, so they tire 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 activity and rest.
Internationally recognized researcher and author Dr. Phil Maffetone has greatly changed our understanding of aerobic exercise and endurance training.
Dr. Maffetone studied many athletes pre- and post-workout for many indicators, including heart rate, gait, and muscle imbalance.
He found that the athletes who used Dr. Cooper's original formula often over-trained and suffered from injuries, distortions in body mechanics and posture, pain, and joint problems.
After much work, Dr. Maffetone developed a new and improved formula for calculating each individual's target heart rate for true aerobic exercise.
There are just four simple steps to proper aerobic exercise and all its benefits:
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. Simply subtract your age from 180.
For example, a 32 year old who wants to exercise aerobically would have a maximum heart rate of 148 beats per minute. Modifiers and exceptions to this formula include:
*Subtract another 10 from the maximum heart rate if recovering from major illness or surgery, or if on any regular medications
*Subtract another 5 from the maximum heart rate if you're injured, have regressed in training or competition, suffer from more than two bouts of cold/flu per year, have asthma or allergies, just starting to train, or if you've been training inconsistently (Dr. Maffetone defined consistency as at least 4 times weekly 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: 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, swim or bike while wearing your heart rate monitor. Stay within your aerobic heart rate zone for at least 30 minutes at a time, and at least three times a week. I don't recommmend exceeding 90 minutes without a doctor's supervision.
As you will soon discover, it's amazingly easy to exercise aerobically. It doesn't take much effort to elevate your heart rate to the target zone.
This is good news for couch potatoes (Talk about exercising smarter, not harder!), but can be frustrating for athletes who don't want to slow down. However, athletes must train aerobically to protect their bodies.
The silver lining for athletes is that, as your heart becomes more aerobically fit, you'll be able to pick up the pace without exceeding the maximum aerobic heart rate.
With the aid of your heart rate monitor, you'll soon also discover that any activity other than running, walking, cycling or swimming (at a constant pace) is likely to be anaerobic.
As a chiropractic doctor and acupuncturist, I've noticed substantial benefits for both myself and my patients who exercise aerobically each week.
The immediate and long-term benefits are well worth the effort!
Kenneth Cooper, an exercise physiologist at San Antonio Air Force Hospital. He developed the formula of subtracting your age from 220 and exercising with the heart rate at 60-80% of that number.
Though originally formulated to help astronauts, the benefits of "aerobics" made Dr. Cooper realize that this type of exercise is useful for everyone.
Since that time, the original formula has been improved, and studies have shown several benefits of regular aerobic exercise, such as:
*Weight loss & maintaining 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're suffering from low energy, dwindling endurance, aches and pains, excessive body fat, stress, or if you crave sugar or carbs, chances are you're not getting enough aerobic exercise!
The intensity and duration of exercise determine whether the muscles work aerobically or anaerobically.
Aerobic exercise requires a very specific level of intensity for a minimum of thirty minutes. 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, sugar (glucose) is burned for energy.
This process does not require oxygen.
Burning sugar helps provide muscles with short-term speed and power.
However, muscles cannot burn sugar for long, so they tire 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 activity and rest.
Internationally recognized researcher and author Dr. Phil Maffetone has greatly changed our understanding of aerobic exercise and endurance training.
Dr. Maffetone studied many athletes pre- and post-workout for many indicators, including heart rate, gait, and muscle imbalance.
He found that the athletes who used Dr. Cooper's original formula often over-trained and suffered from injuries, distortions in body mechanics and posture, pain, and joint problems.
After much work, Dr. Maffetone developed a new and improved formula for calculating each individual's target heart rate for true aerobic exercise.
There are just four simple steps to proper aerobic exercise and all its benefits:
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. Simply subtract your age from 180.
For example, a 32 year old who wants to exercise aerobically would have a maximum heart rate of 148 beats per minute. Modifiers and exceptions to this formula include:
*Subtract another 10 from the maximum heart rate if recovering from major illness or surgery, or if on any regular medications
*Subtract another 5 from the maximum heart rate if you're injured, have regressed in training or competition, suffer from more than two bouts of cold/flu per year, have asthma or allergies, just starting to train, or if you've been training inconsistently (Dr. Maffetone defined consistency as at least 4 times weekly 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: 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, swim or bike while wearing your heart rate monitor. Stay within your aerobic heart rate zone for at least 30 minutes at a time, and at least three times a week. I don't recommmend exceeding 90 minutes without a doctor's supervision.
As you will soon discover, it's amazingly easy to exercise aerobically. It doesn't take much effort to elevate your heart rate to the target zone.
This is good news for couch potatoes (Talk about exercising smarter, not harder!), but can be frustrating for athletes who don't want to slow down. However, athletes must train aerobically to protect their bodies.
The silver lining for athletes is that, as your heart becomes more aerobically fit, you'll be able to pick up the pace without exceeding the maximum aerobic heart rate.
With the aid of your heart rate monitor, you'll soon also discover that any activity other than running, walking, cycling or swimming (at a constant pace) is likely to be anaerobic.
As a chiropractic doctor and acupuncturist, I've noticed substantial benefits for both myself and my patients who exercise aerobically each week.
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 Acupuncturist? Consider a visit to Kinesis Healthcare.
