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| Aerobic fitness is an important (most physicians would state categorically that it is the most important) component of physical fitness. | | Aerobic exercise... | | ...burns fat - one can burn up to 1,000 calories an hour depending on the specific type and intensity of activity. | | ...can increase your life span - research indicates that for every hour you spend exercising aerobically, you extend your life two hours. | | ...increases your level of available energy. | | ...aids in relieving depression - research has shown that individuals suffering from moderate to light depression who engage in aerobic exercise fifteen to thirty minutes at least every other day typically experience a dramatic improvement in their condition. | | ...aids in preventing certain types of cancer - studies show that men and women who exercise are less likely to get colon cancer. Research also suggests that women who do not exercise have more than two and one-half times the risk of developing cancer of the reproductive system and almost twice the chance of getting breast cancer. | | ...enhances self-image - research shows that people who exercise feel better about themselves than people that have a sedentary lifestyle. | | ...relieves stress and anxiety - exercise dissipates those hormones and other chemicals that build up during periods of high stress. Exercise also generates a period of emotional and physical relation that sets in approximately an hour and a half after an intense workout. | | ...reduces the risk of heart disease - individuals that do not exercise have twice the risk of developing heart disease than individuals that exercise on a regular basis. | | ...can "slow" the aging process. | | ...increases the good (HDL) cholesterol - which in turn lowers your risk of heart disease. | | ...improves the quality of sleep - research shows that individuals that exercise go to sleep more quickly, sleep more soundly and are more refreshed than those that do not exercise. | | ...improves mental sharpness - many studies have shown that those who exercise regularly have better memories, better reaction times and a better level of concentration than non-exercisers. | | Extracted from "Fitness: The Complete Guide" by Frederick C. Hatfield, PhD. |
TARGET HEART RATE | "Exercise heart rate range should fall between 55% to 70% of age-predicted maximum heart rate (MHR). The more fit exerciser may exercise up to 75%." | | From Exercise Standards & Guidelines Reference Manual put out by Aerobic and Fitness Association of America (AFAA) | | | | Dr. Abravanel, M.D. in Dr. Abravanel’s Body Type Diet and Lifetime Nutrition Plan recommends "a workout that raises your heart rate to 70 – 75 percent of your maximum heart rate. This is called your heart’s ‘training zone’ and is the number of beats per minute that will give you the most benefit from your cardiovascular exercise." | | | | An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 - 50 years = 170 beats per minute (bpm). The 50% and 70% levels would be: 50% level: 170 x 0.50 = 85 bpm and 70% level: 170 x 0.70 = 119 bpm |
The chart below provides and estimation of your heart’s training zone using your age. It is taken directly from Dr. Abravenel’s book listed above. Your Age | Approximate number of heartbeats/minute during cardiovascular workout | 20 | 140-150 | 25 | 137-147 | 30 | 133-143 | 35 | 133-139 | 40 | 126-135 | 45 | 123-132 | 50 | 119-128 | 55 | 116-124 | 60 | 112-120 | 65 | 109-117 | 70 | 105-113 | 75 | 102-109 |
Taken directly from "Dr. Abravanel’s Body Type Diet and Lifetime Nutrition Plan" BORG’S SCALE OF PERCEIVED EXERTION (RPE) Perceived exertion is how hard you feel your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. 6 No exertion at all
7 Extremely light
8
9 Very light - (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion Note: Multiplying this number by 10 can roughly correlate to your target heart rate.TALK TEST | The talk test method of measuring intensity is simple. | | Light - should be able to sing while doing the activity. | | Moderate - should be able to carry on a conversation comfortably while engaging in the activity. | | Vigorous - become winded or too out of breath to carry on a conversation. |
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