Aerobic Exercise

Aerobic exercise is any sustained, rhythmic activity done for a period of 15 minutes or longer while maintaining 65 to 85 percent of your maximum heart rate.

What is aerobic activity?

Aerobic means "with air or oxygen." Aerobic activity is long in duration, but can be low in intensity. Walking, biking, jogging, running, swimming, skating, aerobic classes and cross-country skiing all require plenty of air and oxygen!

You should be able to carry on a short conversation while doing any aerobic exercise. If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise. Anaerobic activities are short in duration and high in intensity. They include activities such as racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.

Benefits of aerobic exercise

• Improves cardiovascular health: If you follow an aerobic exercise program, you can expect your lungs to process more air with less effort, your heart to pump more blood with fewer beats, and the blood supply directed to your muscles to increase. By exercising you are increasing your body's cardiovascular endurance and efficiency.
• Increases general stamina
• Increases resistance to fatigue and builds extra energy
• Improves mood
• Decreases tension
• Aids sleep
• Reduces depression and anxiety
• Tones muscles and increases lean body mass

Just starting?

If you are just starting an aerobic program, be sure to begin with a level of activity that is equivalent to your current level of fitness. Don't push too hard, too soon. If you are over the age of 30 or have a personal or family history of heart disease, you should have a physical examination before starting any type of aerobic program.

Preparation period

Warm up
Try some mild running in place, jumping rope, or jumping jacks. Increasing heart rate by about 20 beats/min. above resting level will help prevent injury during the stretching and workout periods.

Stretching
Stretching increases flexibility and may reduce the risk of muscle soreness and injury. Assume a stretch position slowly until resistance, not pain, is felt. Hold for 30-60 seconds; release slowly. Repeat 3-5 times for each position. (There are plenty of stretching tips suitable to different kinds of aerobic exercise on the internet. Just type "stretching for runners," for example, into your favorite search engine.) 

Workout period  (at least 20-30 minutes, 3-4 times per week)
Start out slowly! Set long-term goals for yourself, but also set weekly goals. As you become more fit, gradually work out for longer periods of time and/or at a faster rate. If you would like to start jogging, a walk/run program might be a good way to begin.

If you're someone who appreciates following a regular fitness routine, consider the following program entitled, "Just Move," developed by the Cornell Fitness Centers.

Target heart rate

In order to exercise at a safe (and efficient) level, you'll need to monitor your heart rate during your workout period. First, find your pulse after you've been active for about 10 minutes. (The best places to take your pulse are the wrist and neck.) Count your pulse for 15 seconds and multiply by 4 to determine the number of times your heart beats per minute. Then follow the directions below to find your exercise target heart rate. If you fall within your target heart rate range, continue exercising at your current pace. If you're below it, increase the intensity of your activity. If you're above it, decrease the intensity of your workout.

1) Find your maximum heart rate by subtracting your age from 220:
220-20=200 maximum heart rate

2) Then find 65 to 85 percent of your maximum heart rate:
.65 x 200=130 or .85 x 200=170

The goal of a 20 year-old exerciser would be to maintain a target heart rate of 130-170 beats per minute (bpm) throughout their workout

Post-workout period

Cooling down
It is important in an exercise routine to "cool down" (keep moving for several minutes at low intensity such as slow jogging, walking, or marching in place) after a workout. This allows blood, rich in oxygen, to be distributed from the working muscles to the brain and other organs of the body, thus preventing blood from pooling in muscles that are no longer active. This phase prevents the dizziness, nausea, and muscle cramps that can occur after a workout.

Stretching
Stretching positions should be repeated after the cool down period to enhance muscle strength and flexibility.

But what about...?

Time of day
It's probably better to wait an hour or two after a meal to exercise or you may develop cramps, nausea, or vomiting. And you may prefer to wait at least 30 minutes after exercising to eat a meal. This time gives your body a chance to recover from the workout.

Weather conditions
It is not advisable to engage in vigorous physical activity when it is over 98º, especially if the humidity is high, unless you have gradually conditioned your body to this environment. During hot weather workouts, the body loses large amounts of water, causing dehydration. The best practice is to drink plenty of water before and after a workout. You can also drink during a workout (and should if you're out for a long time). The best fluid to replace body losses is water, although electrolyte replacements such as Gatorade or diluted fruit juice can be helpful. Avoid caffeinated beverages (such as coffee and cola drinks): they are diuretics and will cause your body to lose more fluid.

Diet
There are no miracle foods that will make you perform better. Choosing a variety of foods from the basic food groups is the best way to ensure an adequate diet.

Illness
If you have symptoms such as a runny nose, sneezing or a scratchy throat (so-called "above-the-neck" symptoms), it is probably safe to exercise at low intensity. Exercise is not recommended if you're experiencing "below-the-neck" symptoms such as fever, sore muscles or joints, vomiting or diarrhea, or a "chesty" cough. Wait for these symptoms to run their course before resuming physical exercise.

Exercise and alcohol
Not a good idea. Consumed before exercise, alcohol decreases coordination and masks the warning signs of fatigue which can result in injury. Consumed after, it increases fluid loss and dehydration.