"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 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!
There are two basic criteria that set aerobic exercise apart from anaerobic: intensity and time. To exercise aerobically, your body must be at a very specific level of intensity, and you must maintain that level of intensity for at least thirty minutes at a time. If your heart rate is too low or too high (or variable), your exercise will become anaerobic instead.
In aerobic exercise, the body burns fat and converts it into energy. Because this process requires oxygen, it is called "aerobic." Aerobic exercise is useful for improving muscle endurance (allowing for hours or days of work without fatigue). This is extra important for the muscles which support posture, joints, and the arches of the feet. So insufficient aerobic exercise will raise the probability of joint problems, injuries, fallen arches, and low stamina.
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 you're training aerobically and enjoying 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. 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 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: over the age of 65.
*This formula does not apply to those age 16 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, 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 chiropractic doctor and acupuncturist, I've noticed substantial benefits for both myself and my patients who exercise aerobically each week. 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!
There are two basic criteria that set aerobic exercise apart from anaerobic: intensity and time. To exercise aerobically, your body must be at a very specific level of intensity, and you must maintain that level of intensity for at least thirty minutes at a time. If your heart rate is too low or too high (or variable), your exercise will become anaerobic instead.
In aerobic exercise, the body burns fat and converts it into energy. Because this process requires oxygen, it is called "aerobic." Aerobic exercise is useful for improving muscle endurance (allowing for hours or days of work without fatigue). This is extra important for the muscles which support posture, joints, and the arches of the feet. So insufficient aerobic exercise will raise the probability of joint problems, injuries, fallen arches, and low stamina.
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 you're training aerobically and enjoying 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. 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 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: over the age of 65.
*This formula does not apply to those age 16 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, 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 chiropractic doctor and acupuncturist, I've noticed substantial benefits for both myself and my patients who exercise aerobically each week. 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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