Aerobic Training

While all elements of physical fitness are important, the most vital is cardiovascular endurance, which is improved by aerobic training. Aerobic training is a rhythmic activity that uses large muscle groups, elevates the heart rate and increases the uptake of oxygen over an extended period of time. Some examples of aerobic exercise include walking, running, jogging, cycling, rowing, swimming, stair climbing and group exercises (aerobics).

Whichever activity you choose, how hard you work depends on your goals and your current level of physical fitness. It is important that you design a workout that suits you because if you don't enjoy it you won't stick with it.

No two people are exactly alike, so no two personal exercise plans should be identical. People vary widely in their health, goals, motivation, age, physical condition, and exercise experience and time constraints. All your personal factors are probably very different from your neighbor's or best friend's.

The following guidelines will help you to develop your personal exercise plan. Remember, you are your best coach. You know more about your limitations and expectations better than anyone.

The American College of Sports Medicine and the American Medical Association have established medical screening guidelines for exercise, we recommend that you consider the start of your exercise plan as an appropriate time to see your physician.

Decide On Your Own Goals

Before you do anything else, you need to decide on your main goal. Is it weight loss? Do you want improved cardiovascular endurance? It is important to have goals so you can focus on a direction and a type of exercise plan that's right for you.

For example, someone whose main objective is weight loss may focus on different aspects of exercise than someone whose goal isreducing the risk of heart disease. And both will train differently than a competitive athlete prepare for an athletic event.

People participate in aerobic exercise for two main reasons: weight loss and improved cardio respiratory performance. Varying frequency, intensity and duration of your workouts changes the focus from one to the other. Higher intensity aerobic exercises for shorter periods of time (15 to 30 minutes) are the best way to promote cardio respiratory improvement. Exercising for
longer duration (more than 30 minutes) at low to moderate intensity promotes increased fat loss.

Heart Rate Zone Training

To reach your goal- whether it is to lose body fat or cardiovascular improvement- it is important that you exercise at the correct level of intensity. Exercising too hard or not hard enough are both ineffective.

Exercise too hard and your body won't be able to recover or adapt between sessions. You'll end up burning out and abandoning exercise. On the other hand, if you don't exercise hard enough, you won't get the results you want.

For an effective workout, determine your target heart rate zone for fat burning and/or cardiovascular conditioning and remain within it while you exercise.

To determine your Heart Rate Training Zone,

1. Find your theoretical maximum heart rate by subtracting your age from 220. 220 - (your age) = theoretical maximum heart rate (beats per minute) 220 - ____ = ______ AGE TMHR
   
   
2. Take 60% and 85% of that number (multiply by .60 and .85). The results are the upper and lower limits of your heart rate training zone. While you are exercising, your heartbeats per minute should fall within this range.
   
   

For example, let take a 35 year old. 220 - 35 = 185 (theoretical maximum heart rate, beats per minute)185 X .60 = 111 beats per minute (lower limit of Fat Burn zone) ______ X .60 = _____ Your THMR 185 X .85 = 157 bets per minute (upper limit of Cardiovascular zone) ______ X .85 = _____Your THMR So, a 35 year old when they exercise, should work out at an intensity which keeps their heart rate between 111 and 157 beats per minute.

What is your heart range training zone? _________ - _________ 60% 85%

Checking Your Pulse Manually

For optimal aerobic training benefits, you should stay within your target heart rate zone when exercising. To do this, you should check your pulse regularly during your workout.

Your pulse can be monitored in two locations: (1) on one side of your neck, next to the Adam's apple beneath the chin (carotid artery) or (2) on the thumb side of the inside of your wrist (radial artery). To take your pulse, hold your index and middle finger together and press lightly against either site (the neck is generally easier during exercise). Count the beats for six
seconds and multiply by ten. Begin counting with zero. Make sure that you do not press to hard, especially when taking a neck pulse. Excessive pressure can reduce blood flow and cause the heart to slow down. You should take your pulse about 10 minutes into your workout and at regular intervals so that you can adjust intensity if necessary.

Important Considerations

If you're a novice exerciser with a low level of fitness, use a heart rate training zone of no greater than 60- 75% of your theoretical maximum for the first several weeks of your new exercise program. In fact, you might have to start at or below 50% and work up gradually as tolerated. As your fitness level improves, recalculate your heart rate zone to 70- 85% as long as you can maintain that intensity for a minimum of 20 minutes.

Never exceed an intensity of 85% of your theoretical maximum heart rate. There are no significant gains in cardiovascular fitness at such high intensities, but there is a significantly higher risk of injury.

As mentioned earlier, to optimize fat loss, the duration of your workout should be at least 20 minutes. In order to have the endurance to exercise for that length of time, a lower intensity of 60- 75% is more appropriate so that you don't fatigue and quit early. Additionally, exercise at this lower intensity is fueled by greater percentage of fat calories, compared to higher intensity exercise, which feeds primarily on carbohydrates. As your fitness level improves, however, it is still important to increase intensity as long as you can maintain it for the duration of your workout. Remember, the key to fat loss is exercising four times per week for a minimum of 20
minutes each workout and maintaining a sound and healthy diet with controlled calorie intake.

Take your pulse for the first time about 10 minutes into your workout, once your heart has adjusted to exercise, and then periodically throughout your workout. Adjust your intensity to keep within your target heart rate zone.

When taking your pulse, be sure to keep moving, even if it's at a walk. Your heart rate remains at exercise pace for approximately 15 seconds after you stop before it begins to recover. Sudden stops during intense exercise can cause dizziness, fainting or even nausea. By making sure your heart rate stays within your training zone during your workout, you will achieve
maximum training benefits while minimizing stress to your cardio respiratory system. As your fitness program increases, your aerobic capacity will build and your body will begin to show benefits of what is referred to by fitness experts as the "training effect."

Taken from Smart Exercise Guide - Life Fitness Corporation