"Aerobics" was coined by Dr. Cooper, an exercise physiologist at the San Antonio Air Force Hospital. He was the first to develop a formula for a target heart rate. Although there have been more recent improvements on this original formula, Dr. Cooper's heart rate formula involved subtracting your age from 220 and exercising at a heart rate of 60-80% of that number. Although "aerobics" were originally designed to help astronauts, Dr. Cooper soon realized that this would be a beneficial type of exercise 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!)
*More long-term, consistent energy & 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 & adrenal health
*Lower blood pressure
*Stronger bones (weight bearing aerobic exercise helps prevent osteoporosis)
*Stronger immune system
*Longer life expectancy
If you're suffering from low energy, dwindling endurance, aches and pains, excessive body fat, stress, or if you crave sugar or carbs, chances are you're not getting enough aerobic exercise!
The exercise intensity and duration determine whether the muscles work aerobically or anaerobically. Aerobic exercise requires a very specific level of intensity for at least thirty minutes at a time. 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. This process requires oxygen, hence the term "aerobic." Aerobic exercise is useful for improving muscle endurance (allowing them to function for hours or days at a time without fatigue). This is especially important for those muscles that support posture, joints, and the arches of the feet. Therefore, if there is not sufficient aerobic exercise, the chances of joint problems, injuries, and low stamina increase.
In anaerobic exercise, the body burns sugar (glucose) for energy. No oxygen is required for this type of energy production. Burning sugar provides short term speed and power. Muscles cannot burn sugar for long, however, and so they fatigue quickly. Most people have no shortage of anaerobic exercise; even while seated, the body runs many tasks anaerobically, and virtually all sports are anaerobic due to their alternating bursts of high intensity (anaerobic) exercise and rest.
Dr. Phil Maffetone is an internationally recognized researcher who has greatly improved our understanding of aerobic exercise and endurance training. He studied many variables, including heart rate, gait, and muscle imbalances in many athletes before and after workouts. Dr. Maffetone discovered that the athletes who exercised using Dr. Cooper's original formula often ended up over-training and suffering from injuries, pain, joint problems, and distorted posture and body mechanics. His work led Dr. Maffetone to develop a new and improved formula for calculating each person's target heart rate for true aerobic exercise.
There are just four simple steps to proper aerobic exercise and all its benefits:
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. As an example, a 34 year old would have a maximum aerobic heart rate of 146 beats per minute. There are some modifiers and exceptions to this formula, and they 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 maximum heart rate if you're injured, have regressed in training or competition, suffer from more than two bouts of cold/flu per year, have asthma or allergies, just starting to train, or if you've been training inconsistently (Dr. Maffetone defined consistency as at least 4 times weekly for 2 years).
*Add 5 to the max heart rate if: training consistently for more than 2 years without any 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. The 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 will discover that it's surprisingly easy to exercise aerobically. It doesn't take much effort to elevate your heart rate 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. However, athletes need to do this to protect their bodies. The silver lining for athletes is that, as your heart becomes more aerobically fit, you'll be able to quicken the pace without exceeding your maximum aerobic heart rate. With your trusty heart rate monitor to guide you, you'll soon also discover that any activity other than running, walking, cycling or swimming (at a steady pace) is likely anaerobic.
As a chiropractor and acupuncturist, I've noticed substantial benefits for both myself and my patients who invest a little bit of time each week to exercise aerobically. 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!)
*More long-term, consistent energy & 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 & adrenal health
*Lower blood pressure
*Stronger bones (weight bearing aerobic exercise helps prevent osteoporosis)
*Stronger immune system
*Longer life expectancy
If you're suffering from low energy, dwindling endurance, aches and pains, excessive body fat, stress, or if you crave sugar or carbs, chances are you're not getting enough aerobic exercise!
The exercise intensity and duration determine whether the muscles work aerobically or anaerobically. Aerobic exercise requires a very specific level of intensity for at least thirty minutes at a time. 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. This process requires oxygen, hence the term "aerobic." Aerobic exercise is useful for improving muscle endurance (allowing them to function for hours or days at a time without fatigue). This is especially important for those muscles that support posture, joints, and the arches of the feet. Therefore, if there is not sufficient aerobic exercise, the chances of joint problems, injuries, and low stamina increase.
In anaerobic exercise, the body burns sugar (glucose) for energy. No oxygen is required for this type of energy production. Burning sugar provides short term speed and power. Muscles cannot burn sugar for long, however, and so they fatigue quickly. Most people have no shortage of anaerobic exercise; even while seated, the body runs many tasks anaerobically, and virtually all sports are anaerobic due to their alternating bursts of high intensity (anaerobic) exercise and rest.
Dr. Phil Maffetone is an internationally recognized researcher who has greatly improved our understanding of aerobic exercise and endurance training. He studied many variables, including heart rate, gait, and muscle imbalances in many athletes before and after workouts. Dr. Maffetone discovered that the athletes who exercised using Dr. Cooper's original formula often ended up over-training and suffering from injuries, pain, joint problems, and distorted posture and body mechanics. His work led Dr. Maffetone to develop a new and improved formula for calculating each person's target heart rate for true aerobic exercise.
There are just four simple steps to proper aerobic exercise and all its benefits:
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. As an example, a 34 year old would have a maximum aerobic heart rate of 146 beats per minute. There are some modifiers and exceptions to this formula, and they 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 maximum heart rate if you're injured, have regressed in training or competition, suffer from more than two bouts of cold/flu per year, have asthma or allergies, just starting to train, or if you've been training inconsistently (Dr. Maffetone defined consistency as at least 4 times weekly for 2 years).
*Add 5 to the max heart rate if: training consistently for more than 2 years without any 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. The 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 will discover that it's surprisingly easy to exercise aerobically. It doesn't take much effort to elevate your heart rate 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. However, athletes need to do this to protect their bodies. The silver lining for athletes is that, as your heart becomes more aerobically fit, you'll be able to quicken the pace without exceeding your maximum aerobic heart rate. With your trusty heart rate monitor to guide you, you'll soon also discover that any activity other than running, walking, cycling or swimming (at a steady pace) is likely anaerobic.
As a chiropractor and acupuncturist, I've noticed substantial benefits for both myself and my patients who invest a little bit of time each week to exercise aerobically. 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 Chiropractor? Consider a visit to Kinesis Healthcare.
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