> Fitness > Cardio Exercise

If someone told you that there was a way for you to have more energy, be more productive, sleep better, live longer and maintain emotional well-being, would you be interested? Who wouldn’t be, right? It almost sounds too good to be true. You may think, "Okay, what’s the catch?" Actually, there is no catch. With a change of thinking and a few adjustments in lifestyle, these results are attainable through activities that enhance cardiovascular/aerobic fitness.

Aerobic exercise significantly impacts our bodies. In fact, our bodies were created for physical activity. Unfortunately, when many of us think about aerobic activity, we conjure up images of people in a gym bouncing around to music or running on a treadmill until they drop! The thought of doing some form of aerobic activity has about as much appeal as having a root canal.

We need to rethink aerobic activity in order to take advantage of the enormous effect it has on our bodies. Aerobic activity is so much more than running on a treadmill. It is about being active to the point where the heart rate reaches an optimal level. The US Surgeon General’s Report suggests that even such domestic activities as washing windows, cleaning the floor, raking the leaves or shoveling snow may produce the same aerobic response as other traditional forms of exercise.

There is no question that the hard part is getting started. After a long day, many of us feel exhausted and all we can think about is hitting the couch for some much-needed "R&R." However, people that engage in aerobic activity often report that they have more energy when they finish than before they started. In addition, emotional well-being improves. Our bodies release endorphins, a natural morphine-like substance, into the brain and bloodstream. Once released, these endorphins produce that great feeling some people refer to as the "runner’s high." This also explains why aerobic activity is an effective way to combat stress and depression.

Good for the Heart

So exercise can make you feel good, but do our bodies really need it? During aerobic activity, the muscles of the heart are exercised, resulting in an increased heart rate and a greater supply of oxygen to every cell of the body. With prolonged aerobic activity, the heart muscles become more efficient and are therefore better able to supply blood flow throughout the body. In addition, aerobic activity can actually open up arteries clogged with cholesterol.

An increase in heart rate will not only help to improve circulation, but it will also stimulate the lymphatic system to feed and clean cells. In order for this to occur at optimal levels, we must move on a daily basis. Lymph is then carried in the bloodstream and is able to replenish the cells and remove toxins. If cells are not adequately maintained, we are at higher risk of physical problems such as cancer.

Looking Long Term

The most profound impact of aerobic activity may be on our long-term health. There is a great deal of research that clearly indicates the enormous long-term health benefits related to aerobics. According to the College of Sports Medicine, aerobic exercise helps to decrease coronary disease, blood pressure, the risk of diabetes, osteoporosis and some forms of cancer. The probability of heart problems and strokes decreases up to 44 per cent for those who maintain a healthy, active lifestyle.

Public health reports indicate that aerobic exercise helps to build strong bones, increases lean muscle mass, helps lower body fat and increases the body’s tolerance for glucose. It helps combat aging conditions such as lack of coordination and balance, decreased muscle strength and flexibility, as well as wards off high lipid cholesterol levels in the bloodstream.

Where to Go from Here?

In order to achieve these desirable effects, we have to participate in some form of energetic activity. There is no way around this and no magical pill to do the work. It’s up to you! Ideally, you need to perform exercise with sufficient intensity to reach your target heart rate for at least 15 to 30 minutes, three to five times per week. Your target heart rate is based on your maximum heart rate (MHR), which is determined by subtracting your age from 220. For example, if you are 40 years old, your MHR would be 220 - 40 = 180 beats per minute. In order to stimulate an aerobic response, you need to attain at least 50 to 80 percent of your maximum heart rate. Using the same example, if your maximum heart rate was 180, your target heart rate would be between 90 and 144 beats per minutes.

While exercising, wear a watch so you can check your pulse for a 10-second count. Then multiply that by six to determine beats per minute. If you count 20 beats over 10 seconds, then 20 x 6 = 120 beats per minute. A word of caution: when beginning an any new activity, start slowly and gradually build up. Initially, do not exceed 70 percent of your MHR for the first four to six weeks. Furthermore, if your resting heart rate is above 85 BPM, or if you have a history of heart problems, consult your physician before starting any new routine.

Remember, you do not need to spend a lot of money and time grinding or jiggling in the gym, although that is definitely one option. Just find something to do that you enjoy and that gets you moving, and go for it wholeheartedly! You can have the benefits of aerobic workouts by being creative and doing whatever it takes to get that heart rate up.

David Lige is a graduate of the University of British Columbia and has worked as a kinesiologist and personal trainer for a number of years. E-mail davelige@smartt.com.

Source: alive #231, January 2002