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Article Series: Weight Loss & Dieting
How Do I Really Lose Weight?
Cardiovascular & Aerobic
Exercise For Best Results
Aerobic or cardiovascular exercise is any
exercise that gets your heart rate pumping above its natural
rate. Despite any foreboding stigma the terms – aerobic, cardiovascular
– may conjure in one’s mind, they don’t necessarily require
engaging in particularly strenuous activity; a brisk walk can
easily accomplish the task, as can playing with the kids or
the dog. Taking the stairs instead of the elevator qualifies,
as does using a push mower instead of a rider mower to cut
the lawn.
A key note before we continue is that anyone with an unstable
medical condition should be sure to get the O.K. from their
doctor before starting any program of exercise, and get their
doctor’s input as to what types of exercise would be appropriate.
Further, anyone with a metabolic, pulmonary, or cardiac disease
should initiate their exercise regimen in an environment that’s
supervised by a medical professional.
The latest recommendation is that every person receive between
30-45 minutes of cardiovascular exercise 3-5 times each week.
For
the best results with your choice of aerobic exercise program,
the American College of Sports Medicine (ACSM) lists
several factors that ought to be taken into account:
- Impact
– Do the activities you’re considering include any
jumping or other forms of bodily impact that risk hurting
your
joints? If so, certain exercises like cycling, rowing,
swimming, in-line skating, and cross-country skiing make
excellent
substitutes.
- Convenience
– Certain exercises can only be done in certain environments
(in- or out-of-doors, water
or mountains,
etc.). Others are seasonal. And still others require special
equipment,
large and expensive, that you either must buy and store
or go to a gym to use. The best way to stick with an exercise
program is to choose one that will be realistic for
you to
perform without a big hassle.
- Skill
– It’s easy to get discouraged engaging in a form exercise
that requires a
large degree of skill
to perform.
While finding
exercises that appeal to your desire to learn new
skills is certainly a great way to stay motivated, make
sure
not to pick
exercises that fall so far outside your skill set
that you’d get frustrated at your lack of ability and give
up before
you developed enough skill to enjoy doing it.
- Social
Factor – Not only is it often more fun and enjoyable
to engage in aerobic exercise with other
people, but certain
cardiovascular exercises are safer when done in
a group environment.
The hardest step to take is also the most important step to
take is also the easiest step to take, and that’s to
start.
If one of your obstacles to exercise is that you have difficulty
maintaining your desired stamina, if you get tired and run-down
quicker and more easily than you’d like, the solution is simple.
Just increase the distance or duration of your workout ever
so slightly each time; walk just a little bit further, etc.
The best way to build up your endurance is in slow and reasonable
increments.
In order for aerobic or cardiovascular exercise to be beneficial,
it must raise your heart rate above it’s natural pace, which
by definition requires an element of exertion. However, no
matter what the exercise, it should never be so strenuous that
you can’t catch your breath and talk comfortably to another
person while in the middle of it. The effort of the exercise
should be present, and a reasonable amount of discomfort is
acceptable, but never under any means should you feel pain.
If you feel pain during any form of cardiovascular exercise
– stop! Stop right there. When you do go back to cardiovascular
exercise at a later date (ie. the following day), start slower,
lighter, easier, and stop sooner.
Finally, an essential component of effective cardiovascular
exercise comes before and after the actual exercise. Not only
does warming up before the exercise and cooling down afterwards
help the body receive and integrate the benefits of the exercise,
but they are necessary to preventing the body from experiencing
serious strain and injury from the exercise. # # # # #
SolveYourProblem.com
: 2008
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