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" Aerobics " is a term coined by Dr. Kenneth Cooper, an exercise physiologist for the Air Force Hospital in San Antonio . He developed the formula to subtract your age from 220 and exercise heart rate at 60-80 % of this number aerobic exercise examples.
Although originally made " aerobics " to help astronauts , was quickly realized that this type of exercise is useful for everyone. Dr. Cooper noted benefits include weight loss and improve heart health aerobic exercise examples.
Since then, there have been improvements in the original formula of Dr. Cooper, and studies have shown many benefits of regular aerobic exercise , including aerobic exercise examples:
Weight loss and weight maintenance ( Aerobic exercise burns fat !)
In the longer term , the constant power and durability
Improves mood
Pain relief ( for the production of natural endorphins )
Heart stronger and better circulation ( keep arteries clean and help prevent heart disease )
Better control of blood sugar and adrenal health
Lower Blood Pressure aerobic exercise examples
Strong bones ( weight aerobic exercise helps prevent osteoporosis)
Stronger immune system
The longer life expectancy
aerobic exercise examples If you suffer from bad energy , if your strength is not what it was before, if you are prone to pain , if you have too much body fat or excess stress, or if you want to sugar or carbohydrates carbon , chances are you are not getting enough aerobic exercise !
The intensity and duration of exercise you will determine whether aerobic or anaerobic . Aerobic exercise requires a very specific level of intensity aerobic exercise examples, and we must maintain that level of intensity for at least thirty minutes to an hour . If your heart rate is too low or too high (or variable ), its exercise becomes anaerobic place .
aerobic exercise examples In anaerobic exercise , the body sugar (glucose) is burned for energy. As the name " anaerobic " means the oxygen is not required for this type of energy production. Burning sugar is useful to provide the speed and power in the short term .
Muscles can not burn sugar for long, however, and if fatigue quickly. Most people have no shortage of anaerobic exercise - even when you are sitting , your body is doing certain tasks under anaerobic conditions aerobic exercise examples. In addition almost all sports are anaerobic in nature due to their alternating high intensity activity and rest bursts.
During aerobic exercise truth , the body burns fat for energy. The conversion of fat into energy requires oxygen , hence the name "aerobic." Aerobic exercise is useful for providing muscular endurance (energy for hours or days at a time without fatigue) aerobic exercise examples.
This is particularly important for muscles support posture, joints and arches . If not enough aerobic exercise for these types of muscles , the chances of joint problems , injuries and low height of resistance aerobic exercise examples.
Researcher and author Dr. Phil Affection internationally recognized has changed our understanding of aerobic exercise and strength training. Dr. Affection studied many athletes pre - and post- training for many indicators , including heart rate , gait and muscle imbalance aerobic exercise examples. He found that athletes who used the original formula of Dr.
Cooper often ended overstraining and injuries, distortions in body mechanics and posture , pain and joint problems aerobic exercise examples. After much work , Dr. Affection developed a new and improved formula for calculating the target for each individual heart rate to aerobic .
There are only four simple steps to good aerobic exercise and its benefits aerobic exercise examples:
A . Invest in a heart rate monitor . It just is not a good a workout or guess if your heart rate is too low or too high idea of withe "feel" . There are many brands and models to choose from. Polar ™ is an industry leader and is usually a safe bet aerobic exercise examples.
I recommend buying a model that has a chest strap and a wristwatch / screen. If you work in a gym instead of outside , invest in a model that is coded so that there is no electrical signal interference from other devices in the gym aerobic exercise examples.
Two . Calculate your maximum aerobic heart rate using the formula Mr. Affection .
Simply subtract your age from 180. For example, a 32 year old who wants to aerobic exercise would have a maximum heart rate of 148 beats per minute. Modifiers and exceptions to this formula are aerobic exercise examples:
Subtract another 10 of the maximum heart rate if: recovery from a serious illness or surgery , or if for any regular medication
Subtract another 5 of the maximum heart rate if: injured, they fell in training or competition , suffer from more than two episodes of cold / flu a year, have allergies or asthma, you just start training aerobic exercise examples, or if you have been training inconsistently (consistency Dr. Affection defined as at least 4 times per week for 2 years) .
Add 5 to the maximum heart rate if: the constant training of more than 2 years without injuries or problems and have made progress in the competition
Add 10 to the maximum heart rate if aerobic exercise examples: over 65
This formula does not apply to athletes aged 16 or younger . The best option for these athletes is 165 and the maximum heart rate aerobic exercise examples.
When in doubt , choose the lower maximum heart rate.
Three aerobic exercise examples. Calculate your aerobic heart rate low . Just subtract 10 points maximum aerobic heart rate. So our example of healthy living 32 years would have a maximum of 148 and a minimum of 138.
April. Walking, jogging, cycling or swimming with your heart rate monitor aerobic exercise examples. Keep in the aerobic heart rate zone for at least 30 minutes at a time, and to at least three times per week . I would not recommend more than 90 minutes without the supervision of a doctor.
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