Aerobic exercise training or conditioning is an the use of your energy by
your muscles. The improvement of your muscles ability to use energy is
a direct result of your physical conditioning. Your training program
should produce a cardiovascular and muscle endurance that increases
over time. Training for a particular sport or event is dependant on
the improvement in the exercise task and routine that you have
developed.
You need to increase your performance for the sport or activity that you
participate in. The need for oxygen that you consume is determined by
your heart rate. In a healthy person the balance between oxygen supply
and demand is maintained during maximum exercise.
The aerobic exercise period must be with
in your tolerance and not be too much for you to handle. Over training
can be a problem and have serious side effects if you are not in
excellent shape. You should carefully plan your work out program which
will lead to higher levels of fitness. Make sure to have a warm up
period that will increase your muscle temperature. This should include
an increase need for oxygen to meet the energy demands for your
muscles. In the healthy person continues training is the most
effective way to improve endurance.
You need to make sure you know your
targeted heart rate. If you have a sports trainer they will be able to
determine this. You should try and maintain your targeted heart rate
for five to twenty minutes during your work out. You can do walking,
running or jogging, swimming, and aerobic activities. Make sure to
have a rest period after each activity this is important to prevent
injuries. If you are just starting out you can also try low level
weight training. After you have done three session at a certain weight
you can move to a heavier weight. The purpose is to slowly improve to
maintain your fitness level even if you are just starting out.
There are many programs that can show
you your needed heart rate. In young adults the resting heart rate
should be sixty to sixty five beats per minute. The maximum heart rate
is around 190 beats per minute and this can very from one person to
another. In an older adult the resting heart is not influenced by age.
The amount that the heart rate increases in the elderly is then
determined by their fitness and weight and how active they are.
Aerobic capacity decreases about 10 percent per decade in older adults
past sixty years of age.
You should write down your fitness goals if you are exercising at home to
maintain peak performance. You should not just guess at them but have
a serious work out program which you can write in a planner and stick
to it changing your goals as you become more fit.
Make sure to include stretching as a form of
exercise. You should chose stretching movement that are safe and
effective and meet your goals. make sure you do not bounce during the
stretch it should be gentle and only maintain the stretch for a short
period of time to get the muscle and ligament ready for your work out.
Static stretching has been well accepted as a safer form instead of
movement types of stretching. The time of the stretch is determined by
your fitness level. Thirty to sixty seconds is good at the beginning
and you don't really need longer times after you are in decent shape.
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