Exercise and Heart Rates (Resting and During Activity)
Aerobic and Anaerobic Exercise
Cardiovascular/Respiratory (Aerobic) Exercise
Cardiovascular/respiratory exercise involves those activities, which best condition, your heart (cardio), your circulatory pathways (vascular), and your lungs (respiratory). The energy system that supplies the primary fuel for this type of exercise is fat, and this is why most people who exercise involve themselves with aerobic (with oxygen) conditioning. Aerobic exercise utilizes fat as it’s primary fuel source (after 1st 12-15 minutes of sugar burn) and if fat is being used as fuel it is not just storing in and around all the organs. Aerobic exercise conditions these systems enabling more blood, oxygen, nutrients and enzymes to be carried to the organs.
From a physical fitness health component perspective, training this system is the number one strategy in improving ones quality of life and the prevention of illness and disease. Coronary heart disease is still the number one killer of people- worldwide, period. Condition your heart, lungs and circulatory pathways through aerobic exercise, 20 to 60 minutes, five to six days per week- Strive for the balance and avoid “robbing Peter to pay Paul”- Meaning rather than just doing cardio you should incorporate strength training into you workouts as well, so that your also building muscle, burning sugar and strengthening your muscles and joints. Can you safely exercise aerobically more than 30 minutes four days a week?
Yes, but not too much more. Anything past 60 minutes in total duration and six days per week, and your risking potential problems and issues; longer than 60 minutes (especially intense) indicates to the brain there is trauma & the body begins to break down; stopping repair of muscle tissue and after 90 minutes musculoskeletal trauma starts and the body starts burning stored protein as fuel, rather than sugar or fat causing the loss of lean muscle mass which is not good.
Monitoring heart rate resting and during activity:
Use index and middle finger together on your wrist (radial artery), or the neck (carotid artery) to palpate the pulse. Avoid using the thumb, because it has its own inherent pulse. RESTING HR- Begin your count at 0 taking a full sixty -(60) second count. DURING ACTIVITY- Count the number of beats at 10 seconds and multiply by 6 (or 6 seconds x 10) = Beats per minute.
Calculating Exercise heart rate intensity: Finding your Predicted and Target Heart Rate for exercise
The method I use most is as follows and comes from The American College of Sports Medicine (ACSM)
220-age= Predicted Max HR; Predicted Max HR x 55-85% = Target Heart Rate for Cardio exercise
Possible Aerobic Exercise: Swimming, Biking, Jogging, Power Walking, Rowing, and Elliptical Machines
Anaerobic Exercise: strength training, sprints, and competitive ground based sports (whenever possible increase your coordination, balance, agility and quickness) Tennis, Soccer, Volleyball, Softball, Frisbee (Ultimate) and Basketball etc.
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