What makes something aerobic

People taking beta blockers should talk to their doctor about their planned exercise programme. Moderate intensity exercise is often recommended for people taking beta-blockers, but since the heart rate calculations described above do not apply to them, the best guide to determining a suitable exercise intensity is their perceived exertion.

If you do not possess a heart rate monitor, an easy way to measure your heart rate is to count your pulse for 10 seconds then multiply this count by 6 to calculate your heart rate per minute. To find your pulse, locate either your carotid artery found on the side of your neck, just under your jaw bone or your radial artery in your wrist at the base of your thumb.

Be aware that aiming for a target heart rate when exercising is a rough guide and may not work for some people.

Older people who are physically fit may have a higher maximum heart rate than a younger, less fit person, and a higher maximum heart rate than that given by subtracting their age from Vigorous aerobic exercise — exercising at 70 to 85 per cent of your maximum heart rate — will result in further fitness and health gains.

As a guide, at this intensity you will be breathing hard and finding it difficult to talk in full sentences between breaths. This level of exercise is more strenuous and should only be contemplated if you are already accustomed to regular moderate intensity aerobic exercise.

For people undertaking high-level sports training, a qualified trainer is likely to develop an individualised programme that varies from the above guidelines with regard to the intensity how hard , the duration how long and the frequency how often of the aerobic exercise sessions. This is because the main aim of their training is to improve their sporting performance — the associated health benefits that accompany this are a fortunate side benefit, rather than the main goal.

For people of all fitness levels, aerobic exercise should form part of a balanced exercise programme that also includes 2 to 3 sessions per week of exercise to increase muscle strength, e. Needless to say, healthy eating and plenty of rest will complete a well-rounded fitness programme.

Appropriate aerobic exercise is recommended for almost everybody, regardless of age, but may need to be modified to ensure its suitability for people with existing health problems.

If you have existing health problems, are at high risk of cardiovascular disease, or have muscle, bone or joint injuries, check with your doctor before undertaking an aerobic exercise programme. Also, men aged over 40 years and women aged over 50 years who have not exercised regularly in the recent past should check with a doctor before undertaking a programme of vigorous physical activity.

The level and type of exercise may be adjusted to ensure that it can be undertaken safely and effectively. As with any form of exercise, be aware of over-exercising, either by doing aerobic exercise too hard, for too long or too often. This approach can lead to injury and abandonment of your fitness programme. Remember to build up gradually from your current activity level, and not to progress too rapidly. If you are new to regular aerobic exercise, several weeks of low to moderate intensity aerobic exercise are usually advised before introducing more vigorous aerobic exercise sessions.

When you do increase your level of aerobic exercise, increase only one component — the intensity, duration, or frequency of your aerobic exercise sessions — at a time. An important health and fitness message is that people of all ages can benefit from regular aerobic exercise. And, if you are unfit, unhealthy or an older adult, you may have the most to gain from including it in your lifestyle. American College of Sports Medicine Position Stand: The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults.

Med Sci Sports Exerc ; Physical activity and public health in older adults: recommendation from the American College of Sports Medicine and the American Heart Association. The American Heart Association recommends healthy adults get at least 30 minutes of moderate-intensity aerobic exercise at least 5 days a week, or at least 25 minutes of vigorous aerobic activity 3 days a week.

You can also add in strength training two times a week to round out your routine. Anaerobic exercises can be taxing on the body. Perform anaerobic exercise like HIIT workouts no more than two or three days each week, always allowing for at least one full day of recovery in-between. Aerobic and anaerobic exercises can be beneficial for your health. Depending on your goals and fitness level, you might want to start with aerobic exercises such as walking, jogging, and strength training two to three times a week.

As you build up endurance and strength, you can add in anaerobic exercises such as HIIT and plyometrics. These exercises can help you gain muscle, burn fat, and increase your exercise stamina. Before beginning any exercise routine, check with your doctor. You can also work with a certified fitness professional at your gym or community center who can recommend the best routine for you. Many health experts recommend a combination of aerobic and anaerobic exercises.

Understanding how these affect your body can help you create your own…. Doctors recommend minutes of moderate aerobic exercise a day, but what are the benefits? Here are 13 reasons to add cardio into your routine, plus…. Is cycling or running more beneficial for your health?

Well, it depends on your training goals. We compare how each activity measures up by looking at…. Instead, anaerobic exercise relies on energy breakdown from muscle stores rather than oxygen supply during aerobic activity.

Also unlike aerobic exercise and their constant flow of movement, anaerobic exercise is short in duration at high-intensity levels. It often uses fast-twitch muscle fibers to carry out short bursts of high-powered exercises. Anaerobic exercise is typically unable to be carried out for more than two to three minutes at a time. Eventually, muscles will tire, weaken, feel discomfort, and require a break. Breaks within repetitions allow muscles to rest and the exerciser to "catch their breath.

Anaerobic exercises to try include sprints, weightlifting, high jumping, and high-intensity interval training. These exercises are suggested to increase muscular size and strength, along with creating the "afterburn effect. Interestingly, too, all exercises start out as anaerobic exercise as the body starts to undertake and adapt to the workout.

Activities such as basketball and soccer tend to require both anaerobic and aerobic fuel sources. Sprint runners, on the other hand, use anaerobic systems to power short distances quickly. Anaerobic exercise is quick in duration and results to greater strength.

However, building a tolerance to fatigue during anaerobic exercise can also enhance performance. Despite the contrasts of each, both aerobic and anaerobic exercises offer worthy health benefits.

The benefits of aerobic and anaerobic exercise encompass physical, mental, and emotional health. Including each into an exercise program and being physically active helps:. Ready to get started? Consider these tips to exercise the right way :. Before beginning any sort of exercise program, check with a doctor to ensure safety. This is particularly important if managing a health condition like diabetes. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.

Your small blood vessels capillaries will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being. Regardless of age, weight or athletic ability, aerobic activity is good for you. Aerobic activity has many health benefits, no matter your age.

As your body adapts to regular aerobic exercise, you'll get stronger and fitter. Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest. Increase your stamina, fitness and strength You may feel tired when you first start regular aerobic exercise. But over the long term, you'll enjoy increased stamina and reduced fatigue. Reduce your health risks Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.

Stay active and independent as you age Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And it can improve your quality of life. Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect memory, reasoning, judgment and thinking skills cognitive function in older adults. It may also improve cognitive function in children and young adults.

It can even help prevent the onset of dementia and improve cognition in people with dementia. Ready to get more active? Just remember to start with small steps. If you've been inactive for a long time or if you have a chronic health condition, get your doctor's OK before you start. When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. Any physical activity is better than none at all. The next day, add a few minutes to each walking session.

Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day and reaping all the benefits of regular aerobic activity. You can gain even more benefits if you exercise more.