" 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 heart rate exercise in 60-80 % of this number. Although originally formulated " aerobics" to help astronauts , soon realized that this type of exercise is useful for everyone. Dr. Cooper noted benefits include weight loss and a healthier heart.
Since then, there have been improvements in the original formula of Dr. Cooper, and numerous studies have shown benefits of regular aerobic exercise, including :
Weight loss and weight maintenance ( Aerobic exercise burns fat! )
In the longer term , energy and constant resistance
improves mood
Pain relief ( for the production of natural endorphins )
Stronger heart and better circulation ( keep arteries clean and help prevent heart disease )
Better control of blood sugar and adrenal health
Lower Blood Pressure
Strong bones (taking weight aerobic exercise examples helps prevent osteoporosis)
Stronger immune system
The lengthening of life expectancy
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 you want sugar or carbohydrates, you probably you are not getting enough aerobic exercise examples !
The intensity and duration of exercise to determine if it is aerobic or an aerobic exercise examples. Aerobic exercise examples requires a very specific level of intensity, and you have to maintain this 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 .
In aerobic exercise examples , the body 's sugar (glucose ) into energy burned. As the " anaerobic " name means that oxygen is not required for this type of energy production. Burning sugar is useful to provide the speed and power in the short term . The muscles can not burn sugar for long, however, and tire quickly . Most people have no shortage of aerobic exercise examples - even when you are sitting , the body is made of some anaerobic tasks. Furthermore almost all sports are anaerobic in nature due to its high activity and rest alternating intensity bursts.
During aerobic exercise examples truth , the body burns fat for energy . Convert fat into energy requires oxygen , hence the name "aerobic. " Aerobic exercise examples is useful for providing muscular endurance (energy for hours or days at a time without fatigue). This is particularly important for the muscles supporting the posture, joints and arches of the feet. If not enough aerobic exercise examples for these types of muscles , the chances of joint problems , injuries and poor endurance .
Researcher and author Dr. Phil Maffetone internationally recognized has changed our understanding of aerobic and resistance exercise . Dr. Maffetone studied many athletes pre - and post- training for many indicators , including heart rate , gait and muscle imbalance. He found that athletes who used the original formula of Dr. Cooper often rolled over-training and injuries , distortions in body mechanics and posture, pain and joint problems . After much work , Dr. Maffetone developed a new and improved formula to calculate your target heart rate of each individual for some aerobic exercise examples.
There are only four simple steps to a good aerobic exercise examples and its benefits:
1. Invest in a heart rate monitor . Just not a good idea to have the "feel" of a workout or guess if your heart rate is too low or too high . There are many brands and models to choose from. Polar ™ is an industry leader and is usually a safe bet. I recommend buying a model that has a chest strap and a wristwatch / screen. If you work in a gym and not outside , invest in a model that is coded so that there is no electrical signal interference from other devices in the gym.
2. Calculate your maximum aerobic heart rate using the formula Mr. Maffetone aerobic exercise examples.
Simply subtract your age from 180. For example , a 32 year old who wants aerobic exercise examples would have a maximum heart rate of 148 beats per minute. Modifiers and exceptions to this formula are :
Subtract another 10 of the maximum heart rate if: recovery from an illness or a major surgery, or all scheduled medications
Subtract another 5 of the maximum heart rate if: wounded, fell in training or competition , suffer from more than two episodes of cold / flu every year , have allergies or asthma , it is starting to form, or if you've been training inconsistently ( Dr. Maffetone define the consistency of at least 4 times a week for 2 years) aerobic exercise examples.
Add 5 of the maximum heart rate if: constant training for over 2 years without injuries or problems and have made progress in the competition
Add 10 to the maximum heart rate if: more than 65
This formula does not apply to athletes 16 years or less. The best option for these athletes is 165 and the maximum heart rate.
When in doubt , choose the lower maximum heart rate.
3. Calculate your minimum aerobic heart rate . Just subtract 10 points maximum aerobic heart rate . For our example 32 sound 148 would have a maximum and a minimum of 138 .
4. Walk, run , bike or swim with your heart rate monitor . Keep in the aerobic heart rate for at least 30 minutes at a time , and at least three times a week. I would not recommend more than 90 minutes without the supervision of a doctor.
You will find it surprisingly easy to aerobic exercise examples. Does not take much to get your heart rate to the target area . That's good news for couch potatoes ( best exercise Talk, no more! ) , But sometimes frustrating for athletes who do not want to stop training. Athletes have to do this , however , to protect their bodies . The good news for athletes here is that , as your heart becomes more aerobic , you will soon be able to accelerate without exceeding their maximum aerobic heart rate. Once you begin using a heart rate monitor , you probably also discover that any activity other than running, walking , biking or swimming at a steady pace is probably aerobic exercise examples.
As a chiropractor , acupuncturist , and athlete , I realized significant benefits , both for myself and for my patients to invest a little time each week to do aerobics. The immediate and long-term benefits are worth the effort aerobic exercise examples!