Dr. Kenneth Cooper, an exercise physiologist at San Antonio Air Force Hospital, was the first to coin the term "aerobics." He developed a heart rate formula of subtracting your age from 220 and exercising with the heart rate at 60-80% of that number. Originally this formula was designed for astronauts, but the benefits of "aerobics" soon convinced Dr. Cooper that this type of exercise is beneficial to everybody.
Since then the original formula has been improved upon, and studies have demonstrated more benefits of regular aerobic exercise, including:
*Weight loss & maintaining weight (aerobic exercise burns fat!)
* An increase in consistent, 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 prevention of osteoporosis
*Stronger immune system
*Longer life expectancy
If you have been battling low energy, poor endurance, aches and pains, too much body fat, stress, or sugar and carb cravings, your body is probably 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. 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.
Dr. Phil Maffetone is an internationally recognized researcher who has greatly enhanced our understanding of aerobic exercise and endurance training. He studied many athletes before and after workouts, measuring indicators like heart rate, gait mechanics, and muscle imbalance. Dr. Maffetone discovered that the athletes who exercised using Dr. Cooper's original formula often wound up over-training and suffering from injuries, pain, joint problems, and distortions in posture and body mechanics. After much work, Dr. Maffetone developed a new and improved formula for calculating each person's target heart rate for true aerobic exercise.
Follow these four simple steps to ensure your training is aerobic and to enjoy all the benefits of aerobic exercise:
1. Invest in a heart rate monitor, one with a chest strap as well as a wrist watch. It's not a good idea to exercise without one because you'll have no way of knowing if your pace is correct. There are many brands and models available to you. Polar is an industry leader and is usually a safe bet. If you work out in a gym, make sure your monitor is coded so that there is no electrical interference from other devices nearby.
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 maximum aerobic heart rate if: recovering from major illness or surgery, or if on 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 you've trained 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 you're 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, bike or swim while wearing your heart rate monitor. Stay within your aerobic heart rate zone for at least 30 minutes at a time, and do this at least three times per week. I don't advise 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 the original formula has been improved upon, and studies have demonstrated more benefits of regular aerobic exercise, including:
*Weight loss & maintaining weight (aerobic exercise burns fat!)
* An increase in consistent, 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 prevention of osteoporosis
*Stronger immune system
*Longer life expectancy
If you have been battling low energy, poor endurance, aches and pains, too much body fat, stress, or sugar and carb cravings, your body is probably 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. 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.
Dr. Phil Maffetone is an internationally recognized researcher who has greatly enhanced our understanding of aerobic exercise and endurance training. He studied many athletes before and after workouts, measuring indicators like heart rate, gait mechanics, and muscle imbalance. Dr. Maffetone discovered that the athletes who exercised using Dr. Cooper's original formula often wound up over-training and suffering from injuries, pain, joint problems, and distortions in posture and body mechanics. After much work, Dr. Maffetone developed a new and improved formula for calculating each person's target heart rate for true aerobic exercise.
Follow these four simple steps to ensure your training is aerobic and to enjoy all the benefits of aerobic exercise:
1. Invest in a heart rate monitor, one with a chest strap as well as a wrist watch. It's not a good idea to exercise without one because you'll have no way of knowing if your pace is correct. There are many brands and models available to you. Polar is an industry leader and is usually a safe bet. If you work out in a gym, make sure your monitor is coded so that there is no electrical interference from other devices nearby.
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 maximum aerobic heart rate if: recovering from major illness or surgery, or if on 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 you've trained 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 you're 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, bike or swim while wearing your heart rate monitor. Stay within your aerobic heart rate zone for at least 30 minutes at a time, and do this at least three times per week. I don't advise 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 Chiropractor? Consider a visit to Kinesis Healthcare.