Is All Exercise the Same?
September 15th, 2014 by admin | Posted in Aerobic
There are three main types of exercise and a good exercise programme should include elements of all three:
- Aerobic exercise, such as walking, running and swimming. This form of exercise causes the heart to pump more blood and beat faster. Most of the health benefits from exercise are gained through aerobic exercise.
- Strength training, for example, lifting weights. This type of exercise is particularly good for strengthening the muscles and bones, particularly in middle age. For optimal benefits, some strength training for about 15 minutes twice a week is recommended. This will help to keep the muscles and body strong. However, this type of exercise does not have the same overall health benefits as aerobic exercise.
- Flexibility exercises such as stretching, yoga and Pilates. This type of exercise is very good for relaxation as well as preventing stiffness and injury. Some flexibility exercises should be a part of everyone’s routine.
Aerobic Exercise
Aerobic exercise is exercise that causes the heart to beat faster, improving oxygen consumption in the body. We know that simple walking provides excellent health benefits, even at low intensity. However, the heart is a muscle and a pump that strengthens with more vigorous exercise, especially when the heart rate increases to a target heart rate. At this target heart rate the body is thought to be exercising at its optimum. This target heart rate is generally 70 to 80 per cent of your age-adjusted maximum heart rate, which is calculated by the following formula:
220 – your age (in years) = maximum heart rate
So, for example, a 40-year-old male’s maximum heart rate is calculated accordingly:
Maximum heart rate = 220 – 40 = 180
His target heart rate for aerobic exercise purposes is 70 to 80 per cent of 180, giving a range from 126 to 144.
Checking your heart rate is a good way to ensure that you are exercising at your target heart rate and that you are not overdoing it.
Checking Your Own Pulse
It is very easy to check your own pulse, which can be felt at your wrist beside your thumb or at your neck under the side of your jaw. If you are unsure or not confident about this, your family doctor will be happy to assist you. By counting your pulse for 10 seconds and then multiplying the answer by six you will know what your heart rate Canadian Pharmacy viagra is per minute. An average resting heart rate is about seventy beats per minute and men who are fitter have lower rates. Once you are comfortable checking your own pulse, you can then check it during exercise to see if you are at your target heart rate.