Health Tips

Understanding Aerobic Exercise

January 13, 2010
By Christopher Notley

Aerobic exercise is low intensity activity that can be performed for a long period of time. It is called aerobic because it uses oxygen for the development of energy to perform the activity. Both fat and carbohydrates are used in this form of exercise.

You need this form of exercise because we all perform low intensity activity. Even sitting in front of your computer right now you are performing extremely low intensity exercise by sitting, holding your back straight and your head up. You may even be typing and all the muscles in your arms are also actively working. Developing your aerobic ability allows you to still have energy at the end of the day and not feel so drained.

Benefits

Other benefits of aerobic exercise are, improved:

cardiovascular (heart and blood vessels) health
control of your blood sugar
ability to perform simple tasks for longer periods of time without tiring (working at your desk all day)
increased capacity to climb those stairs when the elevator breaks down

Examples

Examples of aerobic exercise consist of walking, jogging, swimming, cycling and cross country skiing or any other activity that you can perform at a pace that you can have a conversation with someone else. If you were to rate the level of intensity during the activity you would rate it around 14 to 16 out of 20. If you used a heart rate monitor you should be working within 50 to 70% of your maximum heart rate. Maximum heart rate is considered to be approximately 220 minus your age (220- 40years old = 180 beats per minute. 50% is 90 beats per minute). You should work up to being able to perform this exercise for 30 to 40 minutes daily. Note: cleaning house or performing yard work is an aerobic activity but it will not develop your aerobic ability unless you are performing the exercise constantly and within the proper intensity range.

How to get started

The first thing you should do is fill out a PAR-Q questionnaire. If you answer yes to any of these questions consult your health care practitioner. If you are ok to start exercise, start slowly. Being active is a life long pursuit. You can’t get in shape today and expect that 10 years from now you will be in just as great a shape. You want to form a habit for activity and not have to deal with too many aches and pains.

Start with light activity for 5 minutes. For all activities you can make the exercise more intense by increasing the speed at which you are performing the activity. For those who are exercising on a treadmill you can increase the incline on the machine. For cyclists you can add tension to the bike. If you are just starting out try and perform 5 minutes of exercise at a steady state. On a weekly basis add 2 minutes onto your exercise time.. Build your time up so you can perform 30 minutes of exercise. For those who are looking for the fat loss benefits of aerobic activity work your way up to 50 minutes of exercise. Ideally this form of exercise should be performed 5 to 7 times a week

The key to being successful at this form of training is to have an activity that you enjoy and devise plans to help the time go by faster. A few options help the time go by faster are:

Workout with a friend or spouse.
Make it a family adventure. This is a great way to develop healthy habits in your children and also brings the family together.
Crank the tunes on your digital audio device.
Watch TV while you workout; great way to maintain your TV fix.
If you are traveling a planned route, time yourself between landmarks. Make goals to beat your time between two landmarks.

The quickest way to failing at getting healthy is never getting started. One of the easiest ways to become physically healthy is to start with an aerobic exercise program.

Disclaimer – The information found here is for general information only and should not be treated as a substitute for medical advice from your own Doctor of Chiropractic, Medical Doctor or any other health care professional. Dr. Notley is not responsible or liable for any injuries occurred by performing any of the exercises given, information provided or diagnosis made by a user based on the information shown here. Always consult your own Doctor of Chiropractic, Medical Doctor or any other health care professional, if you’re in any way concerned about your health or anything associated with.

Dr. Notley is a Chiropractor in Winnipeg, Manitoba. He is also an Athletic Therapist, Strength and Conditioning Specialist as well as certified in Acupuncture. For more information contact Dr. Notley at info@drnotley.com or http://www.drnotley.com. You can also follow me on twitter http://www.twitter.com/drnotley.

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