Aerobic Exercises For Heart Health
Ease your way into aerobics! it constitutes perhaps the most important
component of an exercise program.
Other components include: muscle strengthening and flexibility.
Certain muscle toning exercises can also translate into flexibility
exercises, but the cardiovascular component aims at one target:
the heart
Aerobic exercise benefits the heart even in patients with heart
disease or who are recovering from a heart attack.In fact, starting
a fitness program facilitates recovery to a remarkable degree.
Depending on the severity of the heart problem - be it a patient
who is simply on medication to control his heart beat or a patient
who has had a quadruple bypass surgery or replacement of valves
-aerobic exercises are possible and recommended.
Needless to note, of course, is that some of these exercise programs
must be under close and strict supervision until full recovery is
achieved.
For patients who have had heart surgery, usually
within six weeks, patients can transition back into an exercise
routine -- but they must do it slowly!
Starting by walking, then brisk walking increasing
the length of time and the intensity gradualy, progressing to jogging,
running, swimming or cycling.
| Aerobic Exercises: Some Do's |
| Do obtain your doctor's approval if you
are planning on engaging in aerobic exercises for the first
time.If you're overweight, a smoker, and never exercised before,
you may need close supervision by a certified fitness instructor. |
Do vary your aerobic exercises.
The idea of cross-training cannot be over-emphasized. A well-rounded
workout is one that works different muscle groups. Apart from
sporting activities, the gym has a gamut of machines that
allow you to do your aerobic exercises.
|
| Do aerobic exercises that you enjoy.
Satisfaction and enjoyment are essential ingredients for an
individual to stay motivated. If boredom slowly creeps in, the
chances of giving up are higher. |
| Do know when you're overdoing your
aerobic exercises. Fitness instructors all agree on one thing:
if you can carry on a conversation while working out, this is
a good sign that you're doing your workout efficiently and effectively. |
| Do wear comfortable clothing and
a good pair of trainers. Because some people sweat profusely
during their workouts, a tight fitting T-shirt may hamper air
flow. A good pair of shoes will provide protection from the
constant impact on hard surfaces, and help prevent injuries
that are common among people who exercise at high intensity. |
| Aerobic Exercises: Some Don'ts |
| Don't think that if you spend three hours in the gym for seven
consecutive days, you'll shed off all that excess weight by
the end of the week. You're not going to lose weight that way.
Fat is burned through slow but regular aerobic exercises over
a long-term period, not in one sudden high-intensity session
that ends in a week. |
| Don't let the green-eyed monster get you down. The gym is
host to a dizzying array of skeletal frames. Don't start comparing
your biceps or your abs to the guy at the other end of the room.
Just because your biceps are not boulder-size does not mean
that you're not working out hard enough. |
| Don't burn out. Give your muscles a day or two to recover.
If you've been working your heart on the high-end range of your
heart rate, give it 24 hours to recover, or if you must go again
the next day, reduce intensity and speed levels. Moderation
is key! |
| Don't take extended breaks from your workouts. If you work
out for three months, and then take a two-month break, you lose
the benefits you have gained from those three months. |
|
Heart
