Introducing Aerobic Activity into Your Daily Regimen
Aerobic Exercise Is Easier to Work Into Your Schedule Than You'd Think
Regular aerobic activity should be included into everyone’s daily routine to strengthen the heart and lungs and make them work more efficiently.
truly is one of the most important things you can do to improve your health. Aerobic activity can include running, walking, stair climbing, dancing, swimming, using a treadmill, Stairmaster, NordicTrac, or other gym machine or any number of other activities that get the heart working harder for a continuous period of time. Many people may feel that they need to have a regimented work out program, and if they do not have at least thirty minutes to an hour to devote that they can’t do it. This is simply not true, and in fact, this type of mentality hinders their progress and keeps them from getting into shape with regular exercise. Short bursts of aerobic activity can be fit in throughout the day. Take the stairs instead of the elevator, take a brisk walk around the building at lunch time, ride a bike or walk to work if within a reasonable distance, or park further away to get a short walk in.
The benefits of aerobic activity are many, and everyone of all ages should be encouraged to engage in regular exercise. Even if there are chronic health conditions present, regular aerobic activity is recommended by physicians to alleviate them and they can be tailored to fit the individual’s needs. A health care provider should be consulted before beginning any type of exercise program, and for people who are grossly overweight or have high blood pressure, your doctor might recommend a stress test. This simply is like having an electro-cardiogram test administered while you are on a treadmill. The physician monitors how strong your heart is at different speeds and determines if it is safe for you to begin a regular exercise program. If excessive shortness of breath or chest pain occurs, then the activity will be modified to a level that enables you to safely do the exercise and build up your heart's strength gradually.
Always Start Slowly
Every aerobic exrcise activity should start with a five-minute warming up or stretching period to loosen up your muscles and get the blood flowing. Then follow with a thirty-minute period where you pick up the pace and do your serious exercise. After the thirty minutes you should take another five minutes to cool off. If you don't loosen up first and wind down slowly at the end, you're more likely to suffer an injury like a pulled muscle or groin injury
Starting out at a slower pace is recommended for all beginners anyway until some tolerance is built up, which will happen over time with regular aerobic activity. A work out does not necessarily have to strenuous to be effective. The old adage “no pain no gain” is simply not true, in fact it is quite the opposite. The best rule of thumb is that if you're doing your exercise and you are so winded that you can't carry on a conversation, then slow down! You're overdoing it. And the more you exercise and start getting into shape, the longer,faster,and more strenuous the exercise can be. However, it is normal for someone who has never exercised or done so infrequently to experience some slight discomfort after beginning a work out program, but these symptoms will dissipate as you get into shape.
Monitor Your Heart Rate During Exercise
Regular aerobic activity should put the heart in the cardio target zone, which is computed by subtracting your age from 220. Then multiply this number by 85%, and that is the top threshold that your heart rate should be when you exercise. So if you're fifty years old, 170 is the maximum heart rate your heart can endure, and the target rate for you when you are in top shape should be 85% of 170, or 145 beats per minute. Any faster than that would be too much. Beginners should only work out at 70-75% their target heart rate until their bodies become more accustomed to higher aerobic activity levels. You can buy a portable heart rate monitor for about $100. The meter is strapped onto your wrist like a watch. I have a good one made by Pulsar.
Now's The Time To Start
Any amount of aerobic activity is better than nothing, so get moving! No excuses!
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Tags: aerobic exercise, cardiovascular, Diabetes, Fitness, Health, High Blood Pressure
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