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"Aerobics" was first coined by Dr. Kenneth Cooper, an exercise physiologist at San Antonio Air Force Hospital. He developed the formula of subtracting your age from 220 and exercising with the heart rate at 60-80% of that number. Though originally formulated to help astronauts, the benefits of "aerobics" made Dr. Cooper realize that this type of exercise is useful for everyone.
Since then studies have demonstrated many benefits of regular aerobic exercise, including:
*Weight loss and maintaining a healthy weight (Aerobic exercise burns fat!)
*Increased long-term energy and stamina
*Improved mood
*Pain relief (by natural endorphin production)
*Stronger heart & better circulation (keeps arteries clear and helps prevent heart disease)
*Better blood sugar control and adrenal health
*Lower blood pressure
*Stronger bones and osteoporosis prevention
*Stronger immune system
*Longer life expectancy
If you've been struggling with poor energy, low endurance, aches and pains, too much body fat, too much stress, or sugar or carbohydrate cravings, chances are that you are not enough aerobic exercise!
The intensity and duration of exercise determine whether the muscles work aerobically or anaerobically. Aerobic exercise requires a very specific level of intensity for a minimum of thirty minutes. If the heart rate is too low or too high, the exercise becomes anaerobic instead.
During true aerobic exercise, the body burns fat for energy. Converting fat into energy requires oxygen, hence the name "aerobic." Aerobic exercise is useful for providing muscle endurance (energy for hours or days at a time without fatigue). This is particularly important for muscles that support posture, joints, and arches of the feet. If there is not enough aerobic exercise for these types of muscles, the chances of joint problems, injuries, and low stamina go up.
In anaerobic exercise, the body burns sugar (glucose) for energy. As the name "anaerobic" suggests, oxygen is not required for this type of energy production. Burning sugar is useful for providing short term speed and power. Muscles cannot burn sugar for long, though, and so they fatigue quickly. Most people have no shortage of anaerobic exercise -- even when you're sitting, your body is doing some tasks anaerobically. Plus virtually all sports are anaerobic in nature due to their alternating bursts of high intensity (anaerobic) exercise and rest.
Internationally recognized researcher and author Dr. Phil Maffetone has greatly changed our understanding of aerobic exercise and endurance training. Dr. Maffetone studied many athletes pre- and post-workout for many indicators, including heart rate, gait, and muscle imbalance. He found that the athletes who used Dr. Cooper's original formula often over-trained and suffered from injuries, distortions in body mechanics and posture, pain, and joint problems. After much work, Dr. Maffetone developed a new and improved formula for calculating each individual's target heart rate for true aerobic exercise.
Follow these four simple steps to ensure you're training aerobically and enjoying all the benefits of aerobic exercise:
1. Invest in a heart rate monitor. It's just not a good idea to rely on the "feel" of a workout or to guess at 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 purchasing a model that has a chest strap as well as a wrist watch/display. If you work out in a gym rather than outdoors, 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 Dr. Maffetone's formula. Just subtract your age from 180 to calculate your maximum aerobic heart rate. For example, a 33 year old who wants to exercise aerobically would have a maximum heart rate of 147 beats per minute. Modifiers and exceptions to this formula are as follows:
*Subtract another 10 from the max heart rate if you're recovering from a major illness or surgery, or if you take any regular medications.
*Subtract another 5 from the max aerobic heart rate if you're injured, have regressed in competition or training, suffer from more than two bouts of cold/flu each year, have asthma or allergies, are just beginning to train, or if you have not been training consistently (Dr. Maffetone defines consistency as at least 4 times per week for 2 years).
*Add 5 to the max heart rate if: training consistently for more than 2 years without injuries or problems and have made progress in competition.
*Add 10 to the max heart rate if: over the age of 65.
*This formula does not apply to athletes 16 years old or younger. Best bet for these athletes is 165 as the max heart rate.
*If in doubt, choose the lower maximum heart rate.
3. Calculate your minimum aerobic heart rate by subtracting 10 from the maximum aerobic heart rate. So a healthy 33 year old would have a max heart rate of 147 and a minimum of 137.
4. Walk, jog, swim or bike while wearing your heart rate monitor. Stay within your aerobic heart rate zone for at least 30 minutes at a time, and at least three times a week. I don't recommmend exceeding 90 minutes without a doctor's supervision.
You'll find it's surprisingly easy to exercise aerobically. It doesn't take much to get your heart rate up to the target zone. That's good news for couch potatoes (talk about exercising smarter, not harder!), but sometimes frustrating for athletes who don't want to slow down their training. Athletes need to do this, however, to protect their bodies. The good news for athletes here is that, as your heart becomes more aerobically fit, you'll soon be able to quicken the pace without surpassing your maximum aerobic heart rate. Once you start wearing a heart rate monitor, you'll likely also discover that any activity other than running, walking, cycling, or swimming at a steady pace is anaerobic.
As a chiropractor, acupuncturist, and athlete, I've noticed remarkable benefits with aerobic exercise for both myself and my patients. The immediate and long-term benefits are well worth the effort!
Since then studies have demonstrated many benefits of regular aerobic exercise, including:
*Weight loss and maintaining a healthy weight (Aerobic exercise burns fat!)
*Increased long-term energy and stamina
*Improved mood
*Pain relief (by natural endorphin production)
*Stronger heart & better circulation (keeps arteries clear and helps prevent heart disease)
*Better blood sugar control and adrenal health
*Lower blood pressure
*Stronger bones and osteoporosis prevention
*Stronger immune system
*Longer life expectancy
If you've been struggling with poor energy, low endurance, aches and pains, too much body fat, too much stress, or sugar or carbohydrate cravings, chances are that you are not enough aerobic exercise!
The intensity and duration of exercise determine whether the muscles work aerobically or anaerobically. Aerobic exercise requires a very specific level of intensity for a minimum of thirty minutes. If the heart rate is too low or too high, the exercise becomes anaerobic instead.
During true aerobic exercise, the body burns fat for energy. Converting fat into energy requires oxygen, hence the name "aerobic." Aerobic exercise is useful for providing muscle endurance (energy for hours or days at a time without fatigue). This is particularly important for muscles that support posture, joints, and arches of the feet. If there is not enough aerobic exercise for these types of muscles, the chances of joint problems, injuries, and low stamina go up.
In anaerobic exercise, the body burns sugar (glucose) for energy. As the name "anaerobic" suggests, oxygen is not required for this type of energy production. Burning sugar is useful for providing short term speed and power. Muscles cannot burn sugar for long, though, and so they fatigue quickly. Most people have no shortage of anaerobic exercise -- even when you're sitting, your body is doing some tasks anaerobically. Plus virtually all sports are anaerobic in nature due to their alternating bursts of high intensity (anaerobic) exercise and rest.
Internationally recognized researcher and author Dr. Phil Maffetone has greatly changed our understanding of aerobic exercise and endurance training. Dr. Maffetone studied many athletes pre- and post-workout for many indicators, including heart rate, gait, and muscle imbalance. He found that the athletes who used Dr. Cooper's original formula often over-trained and suffered from injuries, distortions in body mechanics and posture, pain, and joint problems. After much work, Dr. Maffetone developed a new and improved formula for calculating each individual's target heart rate for true aerobic exercise.
Follow these four simple steps to ensure you're training aerobically and enjoying all the benefits of aerobic exercise:
1. Invest in a heart rate monitor. It's just not a good idea to rely on the "feel" of a workout or to guess at 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 purchasing a model that has a chest strap as well as a wrist watch/display. If you work out in a gym rather than outdoors, 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 Dr. Maffetone's formula. Just subtract your age from 180 to calculate your maximum aerobic heart rate. For example, a 33 year old who wants to exercise aerobically would have a maximum heart rate of 147 beats per minute. Modifiers and exceptions to this formula are as follows:
*Subtract another 10 from the max heart rate if you're recovering from a major illness or surgery, or if you take any regular medications.
*Subtract another 5 from the max aerobic heart rate if you're injured, have regressed in competition or training, suffer from more than two bouts of cold/flu each year, have asthma or allergies, are just beginning to train, or if you have not been training consistently (Dr. Maffetone defines consistency as at least 4 times per week for 2 years).
*Add 5 to the max heart rate if: training consistently for more than 2 years without injuries or problems and have made progress in competition.
*Add 10 to the max heart rate if: over the age of 65.
*This formula does not apply to athletes 16 years old or younger. Best bet for these athletes is 165 as the max heart rate.
*If in doubt, choose the lower maximum heart rate.
3. Calculate your minimum aerobic heart rate by subtracting 10 from the maximum aerobic heart rate. So a healthy 33 year old would have a max heart rate of 147 and a minimum of 137.
4. Walk, jog, swim or bike while wearing your heart rate monitor. Stay within your aerobic heart rate zone for at least 30 minutes at a time, and at least three times a week. I don't recommmend exceeding 90 minutes without a doctor's supervision.
You'll find it's surprisingly easy to exercise aerobically. It doesn't take much to get your heart rate up to the target zone. That's good news for couch potatoes (talk about exercising smarter, not harder!), but sometimes frustrating for athletes who don't want to slow down their training. Athletes need to do this, however, to protect their bodies. The good news for athletes here is that, as your heart becomes more aerobically fit, you'll soon be able to quicken the pace without surpassing your maximum aerobic heart rate. Once you start wearing a heart rate monitor, you'll likely also discover that any activity other than running, walking, cycling, or swimming at a steady pace is anaerobic.
As a chiropractor, acupuncturist, and athlete, I've noticed remarkable benefits with aerobic exercise for both myself and my patients. The immediate and long-term benefits are well worth the effort!
About the Author:
Jasmine Greene is an educator on health, wellness, and holistic medicine. Are you looking for a Glen Ellyn Acupuncturist? Consider a visit to Kinesis Healthcare.
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