1/8/2024 0 Comments Aerobic endurance exercises![]() ![]() It can lower blood pressure and improve your blood cholesterol by reducing the levels of LDL-cholesterol (so-called ‘bad’ cholesterol) and increasing the amount of HDL-cholesterol (so-called ‘good’ cholesterol). Regular aerobic exercise has been shown to reduce the risk of heart disease, high blood pressure, type 2 diabetes, colon cancer and breast cancer. These include an increased capacity for the muscles to take up and use the additional oxygen being delivered by the heart. Other fitness improvements occur in the exercising muscles, and are specific to those muscles being used in the mode of exercise (e.g. However, a side-benefit you may notice is that you also have increased stamina for the everyday activities of life, not just for exercise. So jogging will provide only limited benefits to your swimming fitness and vice versa. The same applies to activities such as cycling or swimming, but it should be noted that fitness tends to be specific. ![]() You’ll also be able to undertake the activity for longer (known as endurance), and/or at a higher intensity (e.g. This is evident in a slower resting heart rate, and a slower heart rate for the same exercise intensity.Īs you get ‘fitter’, particular activities (such as walking or jogging at a specified speed) will become easier. This is mainly achieved through an increase in the size of the heart’s pumping chambers (ventricles), which means that your heart doesn’t have to beat as fast to deliver the same amount of blood. ![]() It does this by increasing your heart’s capacity to send blood (and hence oxygen) to the muscles. Regular aerobic exercise improves your cardiovascular fitness by increasing your capacity to use oxygen. Exercise aerobically for at least 20 minutes without stopping.Fitness - including increased cardiorespiratory fitness and endurance (stamina) Exercise hard enough to reach your target heart rate range. Exercise aerobically 3 to 4 times a week. Aerobic Training GuidelinesĪ safe and effective aerobic training guideline for improving aerobic performance uses a formula that includes frequency, intensity, and time (FIT). Aerobic exercise should be challenging, but you should not feel out of breath or so fatigued that you have to stop your workout. ![]() In addition to checking your heart rate as you exercise, be sure to monitor how you feel. (For example, if you are 50 years old, your maximum heart rate is 170 and your target heart rate range is 102 to 136.) Check your heart rate as you exercise and try to keep it within your target heart rate range. A general formula to determine your maximum heart rate is 220 minus your age. Your target heart rate range is 60% to 80% of your maximum heart rate. In general, to increase your aerobic fitness you should exercise intensely enough to reach your target heart rate range. An efficient alternative to checking your pulse is to use a heart rate monitor, which displays your heart rate throughout your workout. Start with zero to count the pulse beats for 10 seconds and multiply that number by six to determine your heart rate. Check either your radial pulse at your wrist or your carotid pulse at the side of your neck. Your heart rate is measured in beats per minute (bpm), and you can check it by taking your pulse periodically during your workout. One of the most effective ways to gauge how hard you are working during exercise is to monitor your heart rate. To strengthen your cardiovascular system, you should do prolonged aerobic exercise (ideally reaching 20 to 60 minutes of activity) intensely enough to increase your heart rate. When you exercise, your muscles demand more oxygen-rich blood which, in turn, makes your heart beat faster to keep up. Aerobic exercise uses continuous, rhythmic movement of large muscle groups to strengthen the heart and lungs (cardiovascular system). ![]()
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