Aerobic Exercise
Any of the following:
- swimming
- jumping rope
- briskly walking
- cross-country skiing
- playing squash
- jogging
- cycling
One of the questions that's asked frequently is how often should
one engage in aerobic exercises?
Fitness experts recommend 20-30 minutes per session three or four
times a week. Of course much will depend on your fitness level or
how sedentary you were before embarking on a fitness program.
 For
a newcomer to exercise, a fitness
trainer will start you from the slow and short of it,
meaning, walking on the treadmill at level one, zero incline
and a 2.5 to 3.5 speed for 10 minutes.
As you gain more strength and stamina, you
can go up one more notch; for example, going to level three
at a 2 incline and a speed of 3.5 for 20 minutes.
Then you gradually move up in order to optimize
your fitness level.
Cross-Training and Aerobic Exercise
Studies have shown that individuals tend to get too comfortable
with an exercise program, thus finding it difficult to integrate
variety into it.
In whatever way your exercise program is designed, consistency,
variety, and challenge will make you healthier and your heart "heartier."This
means that there will be less exertion on your heart when you participate
in a vigorous sport or activity. It will take you longer to reach
your maximum heart rate and recovery to your resting heart rate
will be much quicker.
Dr. Kenneth Cooper: The Father of Aerobic Exercise
When Dr. Cooper - considered the father of aerobics -- was questioned
about how aerobic exercise promotes heart health, he said that exercise
has three main goals: one is for rest and relaxation, second is
for building muscle and sculpting the figure, and third for cardiovascular
pulmonary conditioning.
These three, he says, have merit, but only one has the potential
of making you live longer: cardiovascular pulmonary conditioning.
This is why Dr. Cooper has spent his entire career promoting the
benefits of aerobic exercise. He explained that studies reveal that
walking briskly for two miles in 30 minutes, three times per week
can reduce the number of deaths from heart attack or stroke by 58%
percent. If that's too fast, walk two miles in 40 minutes, five
times per week and you get the same benefit.
Aerobic exercise forms only a part of an overall wellness program.
To obtain good heart health, one must do these things and avoid
the risk of developing heart disease.
- Reducing stress through various relaxation techniques
- Controlling your blood pressure,
through diets exercises, relaxation, vitamins and medications
if the need arises
- Reducing your cholesterol levels through exercise, vitamins,
natural cures, and statins if prescribed to do so by your doctor.
Whatever steps you take to improve your health you will never regret!
Why wait till its too late, begin living a heart
healthy lifestyle now.
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