"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 then the original formula has been improved upon, and studies have demonstrated more benefits of regular aerobic exercise, including:
*Weight loss and maintaining a healthy weight (Aerobic exercise burns fat!)
* An increase in consistent, long-term energy and stamina
*Improved mood
*Pain relief (by natural endorphin production)
*Stronger heart & better circulation (keeps arteries clear and helps prevent heart disease)
*Better blood sugar control and adrenal health
*Lower blood pressure
*Stronger bones and osteoporosis prevention
*Stronger immune system
*Longer life expectancy
If you have been battling low energy, poor endurance, aches and pains, too much body fat, stress, or sugar and carb cravings, your body is probably not getting enough aerobic exercise!
There are two basic criteria that set aerobic exercise apart from anaerobic: intensity and time. To exercise aerobically, your body must be at a very specific level of intensity, and you must maintain that level of intensity for at least thirty minutes at a time. If your heart rate is too low or too high (or variable), your exercise will become anaerobic instead.
During true aerobic exercise, the body burns fat for energy. Converting fat into energy requires oxygen, hence the name "aerobic." Aerobic exercise is useful for providing muscle endurance (energy for hours or days at a time without fatigue). This is particularly important for muscles that support posture, joints, and arches of the feet. If there is not enough aerobic exercise for these types of muscles, the chances of joint problems, injuries, and low stamina go up.
In anaerobic exercise, the body burns sugar (glucose) for energy. As the name "anaerobic" suggests, oxygen is not required for this type of energy production. Burning sugar is useful for providing short term speed and power. Muscles cannot burn sugar for long, though, and so they fatigue quickly. Most people have no shortage of anaerobic exercise -- even when you're sitting, your body is doing some tasks anaerobically. Plus virtually all sports are anaerobic in nature due to their alternating bursts of high intensity (anaerobic) exercise 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.
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, one with a chest strap as well as a wrist watch. It's not a good idea to exercise without one because you'll have no way of knowing if your pace is correct. There are many brands and models available to you. Polar is an industry leader and is usually a safe bet. If you work out in a gym, make sure your monitor is coded so that there is no electrical interference from other 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 maximum heart rate if recovering from major illness or surgery, or if on any regular medications
*Subtract another 5 from the max aerobic heart rate if you're injured, have regressed in competition or training, suffer from more than two bouts of cold/flu each year, have asthma or allergies, are just beginning to train, or if you have not been training consistently (Dr. Maffetone defines 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 those age 16 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. Simply subtract 10 points from the maximum aerobic heart rate. So a healthy 32 year old would have a max of 148 and a minimum of 138.
4. Jog, walk, swim, or bike while using the heart rate monitor. Be sure to stay within your aerobic heart rate zone for at least 30 minutes at a time, and at least 3 times per week. Do not exceed 90 minutes at a time 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!
Since then the original formula has been improved upon, and studies have demonstrated more benefits of regular aerobic exercise, including:
*Weight loss and maintaining a healthy weight (Aerobic exercise burns fat!)
* An increase in consistent, long-term energy and stamina
*Improved mood
*Pain relief (by natural endorphin production)
*Stronger heart & better circulation (keeps arteries clear and helps prevent heart disease)
*Better blood sugar control and adrenal health
*Lower blood pressure
*Stronger bones and osteoporosis prevention
*Stronger immune system
*Longer life expectancy
If you have been battling low energy, poor endurance, aches and pains, too much body fat, stress, or sugar and carb cravings, your body is probably not getting enough aerobic exercise!
There are two basic criteria that set aerobic exercise apart from anaerobic: intensity and time. To exercise aerobically, your body must be at a very specific level of intensity, and you must maintain that level of intensity for at least thirty minutes at a time. If your heart rate is too low or too high (or variable), your exercise will become anaerobic instead.
During true aerobic exercise, the body burns fat for energy. Converting fat into energy requires oxygen, hence the name "aerobic." Aerobic exercise is useful for providing muscle endurance (energy for hours or days at a time without fatigue). This is particularly important for muscles that support posture, joints, and arches of the feet. If there is not enough aerobic exercise for these types of muscles, the chances of joint problems, injuries, and low stamina go up.
In anaerobic exercise, the body burns sugar (glucose) for energy. As the name "anaerobic" suggests, oxygen is not required for this type of energy production. Burning sugar is useful for providing short term speed and power. Muscles cannot burn sugar for long, though, and so they fatigue quickly. Most people have no shortage of anaerobic exercise -- even when you're sitting, your body is doing some tasks anaerobically. Plus virtually all sports are anaerobic in nature due to their alternating bursts of high intensity (anaerobic) exercise 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.
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, one with a chest strap as well as a wrist watch. It's not a good idea to exercise without one because you'll have no way of knowing if your pace is correct. There are many brands and models available to you. Polar is an industry leader and is usually a safe bet. If you work out in a gym, make sure your monitor is coded so that there is no electrical interference from other 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 maximum heart rate if recovering from major illness or surgery, or if on any regular medications
*Subtract another 5 from the max aerobic heart rate if you're injured, have regressed in competition or training, suffer from more than two bouts of cold/flu each year, have asthma or allergies, are just beginning to train, or if you have not been training consistently (Dr. Maffetone defines 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 those age 16 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. Simply subtract 10 points from the maximum aerobic heart rate. So a healthy 32 year old would have a max of 148 and a minimum of 138.
4. Jog, walk, swim, or bike while using the heart rate monitor. Be sure to stay within your aerobic heart rate zone for at least 30 minutes at a time, and at least 3 times per week. Do not exceed 90 minutes at a time 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 Chiropractor? Consider a visit to http://Kinesis Healthcare.
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