"Aerobics" is a term coined by Dr. Kenneth Cooper, an exercise physiologist for the Air Force Hospital San Antonio. He developed the formula of subtracting your age from 220 heart rate and exercise 60-80% of that number. Although
originally formulated "aerobics" to help astronauts, he soon realized
that this type of exercise is useful for everyone. Dr. Cooper noted benefits include weight loss and improve heart health.
Since then there have been improvements in the original formula of Dr. Cooper, and studies have shown many benefits of regular aerobic exercise, including:
Weight loss and weight maintenance (aerobic exercise burns fat!)
In the longer term, energy and constant endurance
Improves mood
Pain relief (for the production of natural endorphins)
Heart stronger and circulation (guard arteries clean and helps prevent heart disease)
Better control of blood sugar and adrenal health
Low voltage
Stronger bones (which carries the weight aerobic exercise helps prevent osteoporosis)
Strengthened immune system
The longer life expectancy
If you suffer from bad energy, if your strength is not what it was before, if you are prone to aches and pains, if you have too much body fat or too much stress, or if you want to sugar or carbs, chances are that you are not enough aerobic exercise!
The intensity and duration of exercise determines whether aerobic or anaerobic exercise. Aerobic exercise requires a very specific level of intensity, and we must 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), the exercise becomes anaerobic place.
In anaerobic exercise, the body burns sugar (glucose) for energy. As the name "anaerobic" indicates, oxygen is not required for this type of energy production. Burning sugar is useful for providing the short duration of speed and power. The muscles can not burn sugar for long, however, and thus fatigue quickly. Most people do not lack anaerobic exercise - even when you are sitting, your body is doing certain tasks under anaerobic conditions. Furthermore almost all sports are anaerobic in nature because of its alternating bursts of high intensity activity and rest.
In the true aerobic exercise, the body burns fat for energy. The conversion of fat into energy requires oxygen, hence the name "aerobic". Aerobic exercise is useful for providing muscle strength (energy for hours or days at a time without fatigue). This is especially important for the muscles that support your posture, joints and arches of the feet. If that is not enough for this type of aerobic exercise muscles, the chances of joint problems, injuries and elevation of low resistance.
Internationally recognized researcher and author Dr. Phil Maffetone greatly changed our understanding of aerobic exercise and strength training. Dr. Maffetone studied many pre- and post-training athletes for many indicators, including heart rate, gait, and muscle imbalance. He found that athletes using the original formula of Dr. Cooper overtraining often finished and wounded, distortions in body mechanics and posture, pain and joint problems. After much work, Dr. Maffetone has developed a new and improved formula for calculating the objective of each individual heart rate for aerobic exercise.
There are only four easy steps to proper aerobic exercise and its benefits:
1. Invest in a heart rate monitor. It is simply not a good idea to have the "feel" of a workout or to guess whether 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 watch / monitor. If you work in a gym instead of outside, invest in a model that is encoded so that there is no interference of electrical signals from other devices in the gym.
2. Calculate your maximum aerobic heart rate using the formula of Dr. Maffetone.
Simply subtract your age from 180. For example, a 32 year old who wants aerobic exercise would have a maximum heart rate of 148 beats per minute. Modifiers and exceptions to this formula are:
Subtract another 10 maximum heart rate if: recovery from a serious illness or surgery, or if for any regular medication
Subtract another maximum heart rate if 5: injured, fell in training or competition, suffer from more than two episodes of cold / flu a year, have allergies or asthma, you just have to start training or if you have been training inconsistently (Dr Maffetone defines consistency at least 4 times a week for two years).
Add 5 to the maximum heart rate if: the train regularly for more than two years without injuries or problems and have made progress in competition
Add 10 to the maximum heart rate if: older than 65
This formula does not apply to athletes aged 16 or less. The best option for these athletes is 165 the maximum heart rate.
When in doubt, choose a lower maximum heart rate.
3. Calculate your aerobic heart rate low. Simply subtract 10 points of maximal aerobic heart rate. So our healthy life example 32 would have a maximum of 148 and a minimum of 138.
4. walking, jogging, cycling or swimming while wearing the heart rate monitor. Stay in your aerobic zone heart rate for at least 30 minutes at a time, and do it at least three times a week. I would not recommend more than 90 minutes without the supervision of a physician.
You will find surprisingly easy to aerobic exercise. You would not take much to get your heart rate to the target area. That's good news for couch potatoes (Speak the best exercise, not 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 is that your heart becomes more aerobic, you'll soon be able to accelerate the pace without exceeding your maximum aerobic heart rate. Once you start using a heart rate monitor, it is also likely to find that any activity other than running, walking, biking or swimming at a regular pace is likely anaerobic.
As a chiropractor, acupuncturist and an athlete, I realize considerable advantages both for me and for my patients to invest a little time each week to exercise aerobically. The long-term immediate benefits are worth it!
Since then there have been improvements in the original formula of Dr. Cooper, and studies have shown many benefits of regular aerobic exercise, including:
Weight loss and weight maintenance (aerobic exercise burns fat!)
In the longer term, energy and constant endurance
Improves mood
Pain relief (for the production of natural endorphins)
Heart stronger and circulation (guard arteries clean and helps prevent heart disease)
Better control of blood sugar and adrenal health
Low voltage
Stronger bones (which carries the weight aerobic exercise helps prevent osteoporosis)
Strengthened immune system
The longer life expectancy
If you suffer from bad energy, if your strength is not what it was before, if you are prone to aches and pains, if you have too much body fat or too much stress, or if you want to sugar or carbs, chances are that you are not enough aerobic exercise!
The intensity and duration of exercise determines whether aerobic or anaerobic exercise. Aerobic exercise requires a very specific level of intensity, and we must 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), the exercise becomes anaerobic place.
In anaerobic exercise, the body burns sugar (glucose) for energy. As the name "anaerobic" indicates, oxygen is not required for this type of energy production. Burning sugar is useful for providing the short duration of speed and power. The muscles can not burn sugar for long, however, and thus fatigue quickly. Most people do not lack anaerobic exercise - even when you are sitting, your body is doing certain tasks under anaerobic conditions. Furthermore almost all sports are anaerobic in nature because of its alternating bursts of high intensity activity and rest.
In the true aerobic exercise, the body burns fat for energy. The conversion of fat into energy requires oxygen, hence the name "aerobic". Aerobic exercise is useful for providing muscle strength (energy for hours or days at a time without fatigue). This is especially important for the muscles that support your posture, joints and arches of the feet. If that is not enough for this type of aerobic exercise muscles, the chances of joint problems, injuries and elevation of low resistance.
Internationally recognized researcher and author Dr. Phil Maffetone greatly changed our understanding of aerobic exercise and strength training. Dr. Maffetone studied many pre- and post-training athletes for many indicators, including heart rate, gait, and muscle imbalance. He found that athletes using the original formula of Dr. Cooper overtraining often finished and wounded, distortions in body mechanics and posture, pain and joint problems. After much work, Dr. Maffetone has developed a new and improved formula for calculating the objective of each individual heart rate for aerobic exercise.
There are only four easy steps to proper aerobic exercise and its benefits:
1. Invest in a heart rate monitor. It is simply not a good idea to have the "feel" of a workout or to guess whether 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 watch / monitor. If you work in a gym instead of outside, invest in a model that is encoded so that there is no interference of electrical signals from other devices in the gym.
2. Calculate your maximum aerobic heart rate using the formula of Dr. Maffetone.
Simply subtract your age from 180. For example, a 32 year old who wants aerobic exercise would have a maximum heart rate of 148 beats per minute. Modifiers and exceptions to this formula are:
Subtract another 10 maximum heart rate if: recovery from a serious illness or surgery, or if for any regular medication
Subtract another maximum heart rate if 5: injured, fell in training or competition, suffer from more than two episodes of cold / flu a year, have allergies or asthma, you just have to start training or if you have been training inconsistently (Dr Maffetone defines consistency at least 4 times a week for two years).
Add 5 to the maximum heart rate if: the train regularly for more than two years without injuries or problems and have made progress in competition
Add 10 to the maximum heart rate if: older than 65
This formula does not apply to athletes aged 16 or less. The best option for these athletes is 165 the maximum heart rate.
When in doubt, choose a lower maximum heart rate.
3. Calculate your aerobic heart rate low. Simply subtract 10 points of maximal aerobic heart rate. So our healthy life example 32 would have a maximum of 148 and a minimum of 138.
4. walking, jogging, cycling or swimming while wearing the heart rate monitor. Stay in your aerobic zone heart rate for at least 30 minutes at a time, and do it at least three times a week. I would not recommend more than 90 minutes without the supervision of a physician.
You will find surprisingly easy to aerobic exercise. You would not take much to get your heart rate to the target area. That's good news for couch potatoes (Speak the best exercise, not 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 is that your heart becomes more aerobic, you'll soon be able to accelerate the pace without exceeding your maximum aerobic heart rate. Once you start using a heart rate monitor, it is also likely to find that any activity other than running, walking, biking or swimming at a regular pace is likely anaerobic.
As a chiropractor, acupuncturist and an athlete, I realize considerable advantages both for me and for my patients to invest a little time each week to exercise aerobically. The long-term immediate benefits are worth it!
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