• 5500 Merrick Road, Massapequa, New York 11758
  • 111 Grand Avenue, Massapequa, New York 11758

Aerobic Exercise: An Excellent Workout for The Heart

The term aerobic means “with oxygen” while anaerobic means “without oxygen.” Aerobic exercise is any activity which creates an increased need for oxygen over an extended period of time. Such activities include walking, jogging, cycling, cross-country skiing or aerobics classes. Anaerobic exercises are quick explosive activities such as sprints, weightlifting, football or baseball.

Aerobic exercise trains the heart, lungs and cardiovascular system to deliver oxygen more efficiently to every part of the body. An aerobically fit cardiovascular system is more efficient therefore the heart beats fewer times per minute in order to deliver the necessary oxygen to the body. The is why one sign of aerobic fitness is a low resting heart rate or pulse.

For an activity to be aerobic, it must elevate the heart rate for an extended period of time. In order to have a beneficial or training effect, aerobic exercise must take place at 50-80 percent of your theoretical maximum heart rate for a minimum of 30 minutes three to five times a week.

To determine if you are exercising at the proper intensity, you need to be able to: 1) measure your heart rate by taking your pulse, 2) determine your theoretical maximum heart rate (TMHR), and 3) determine what your training heart rate (THR) should be.

 

Measuring Your Heart Rate:

You can determine your heart rate by taking your pulse at your neck or wrist. At the neck, lightly place your index finger and middle finger along the side of your neck. At the wrist, lightly place your index finger across the thumb side of your wrist. Once you have found your pulse at the neck or wrist, count the beats for 10 seconds using a watch. Multiply the number you count by six to determine your heart rate (HR) for one minute.

 

Theoretical Maximum Heart Rate:

Your theoretical maximum heart rate can be determined by subtracting your age from 220. (TMHR 220- Your age)

Training Heart Rate:

To benefit most from aerobic exercise, you should know your training heart rate and try to maintain it for at least 30 minutes while exercising. To determine the upper and lower limits of your training heart rate, multiply your theoretical maximum heart rate by .80 and then by .50 (TMHR x .80 and TMHR x .50). These numbers represent the fastest and the slowest your heart should be beating during aerobic exercise in order to maximize the quality of your workout.

Aerobic exercise should always include a warm-up period and a cool-down period which should last five to ten minutes each. Your warm-up and cool-down periods should consist of gentle stretching and slow, easy exercising. Continue to cool down until your heart rate is below 100 beats per minute.

For an exercise program to be successful, choose an activity that you enjoy and that is convenient for you to take part in. You should begin to see improvements in your conditioning in about four weeks. Remember, if you are over 35 or have any pre-existing medical conditions, consult with your physician before beginning any exercise program.