120413 Developing a basic fitness plan
Developing a basic fitness plan
Losing weight is a topic of many conversations in the United States and for good reason; we are nation of obese people. For this reason, it makes sense to follow a soundly designed overall fitness plan. A good fitness plan makes it easier to control your weight, while at the same time improving your physical health and fitness.
Regular exercise improves the capacity of your heart to furnish the nourishment that is so necessary to your body and if done effectively, gives your lungs a good workout. Exercising and strengthening these two major systems in your body, make up the basics of any fitness plan.
You can reduce your risk of developing high blood pressure and even lower it, if it is high, by engaging in a regular program of physical fitness. Additionally your risk of heart disease, suffering a stroke, developing type II diabetes, and even certain types of cancers, along with Alzheimer’s can be reduced by increasing your physical activity.
Not only will you be physically healthier but also an added bonus will be improvements in your brain power, elevated moods, and a higher quality of life as you grow older.
By participating in a moderate aerobic style of exercise, which by the very name implies increasing your heart rate, and holding it there for a certain amount of time you will deprive many healthful benefits. One of which is losing weight.
The best part about aerobics is you do not have to buy a lot of equipment. It would be wise to purchase a high-quality pair of running or walking shoes if your budget allows. If not, simply start walking or doing yard work. Anything that will increase your heart rate above its normal resting rate will be beneficial. Other options include jogging, running, swimming, biking, or my favorite, skipping rope.
Aerobic conditioning is your body’s adaptations to working continuously with oxygen or in other words with air. Aerobic conditioning is cardio respiratory endurance or aerobic power. The word power indicates a strong response to imposed conditions.
Cardio work is a continuous activity that puts an increased demand on the heart, lungs, and circulatory systems of the body. Generally, large muscle groups of the body are involved for extended periods without a break, thus the term, with air. The original term “aerobics” came from the father of cardiovascular training, Dr. Kenneth Cooper, of the famed Cooper Institute.
Ideally, you need to be working up to 30 minutes a day with an aerobic exercise if you want to see good results. To make this type of exercise beneficial to your cardiovascular system, do 30 minutes of an aerobic workout at between 75 and 80% of your maximum heart rate.
The easiest, although not necessarily the most accurate, method of finding your target heart rate percentages is to subtract your age from 220. This gives you the starting point of your potentially maximum heart rate from which you multiply the percentage to get your target heart rate (THR).
For example, if you are 50 years old subtract 50 from 220, which results in 170. The 170 is the beats per minute (BPM) and it is this number that you will multiply by 70% to give to your target heart range of one 19 (BPM).
So, if you are going to exercise for 30 minutes use the first two or three minutes warming up with your exercise of choice and then increasing the intensity until your heart is beating it 119 BPM. Continue at the same pace until your 30 minutes is up and then spend 5 to 6 minutes cooling down with a slower level of doing the exercise until your heart rate is back to near normal.