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Aerobic Exercise and You
What is Aerobic Exercise and Why is It So Important?
- What makes a workout aerobic?
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 To
be aerobic, a workout traditionally lasts for at least 20 minutes without
stopping. Physiologists generally recommend at least three workouts each week.
Some physiologists also suggest that you leave at least one day between each
workout day - just in case muscles get strained and need a rest.
Aerobic forms of exercise include cycling (stationary and outdoor), swimming,
cross country skiing, jogging, running, walking, rowing, aerobic dance - and
of course, arm or leg exercise with your Saratoga equipment!
- Why is weight training anaerobic - not aerobic?
- Weight training stops too often and does not require you to bring as much
oxygen into your body. Weight training is great for building up arm and
shoulder muscles, but does very little for the most important muscle in your
body - your heart!
Aerobic means "in the presence of oxygen." Aerobic exercise is performed for
sustained periods (usually 20 minutes or more) and while routinely breathing.
A primary objective of aerobic exercise is to flood your body with oxygen
while you workout for a length of time. The heart needs to be exercised for at
least 20 minutes without "coming down" to its resting rate.
The best news is that your Saratoga equipment builds both body muscle and
heart muscle. Many people tell us that they "cross train" by combining weight
training with Saratoga's aerobic workouts.
- What will aerobic workouts do for me?
- The training effects of aerobic exercise benefit your heart, lungs, and
circulatory system.
You get -
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 | More energy and stamina for your busy lifestyle.
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| Increased strength in most muscles used during workouts.
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| Quicker weight loss by burning body fat.
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| Easier breathing and increased lung capacity.
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| Lowered cholesterol level.
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| Lowered rate of osteoporosis in the limbs used for exercise.
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| A better feeling about yourself and your health.
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What is my Target Heart Rate?
For your heart and lungs to become stronger, you should raise your heart
rate and keep it there for at least 20 minutes without stopping.
So how high should you raise your heart rate?
Your "Target Heart Rate" (THR) is actually a range and there are two ways to
calculate it.
Traditional Method of
Calculating Target Heart Rate
- Start with the number 220.
- Deduct your age.
- Multiply the result by .70 and then by .80.
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220 |
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Subtract Your Age |
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40 |
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180 |
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180 |
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Lower THR Multiplier |
× |
.70 |
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----- |
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Lower THR |
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126 |
beats per minute |
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180 |
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Upper THR Multiplier |
× |
.80 |
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----- |
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Upper THR |
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144 |
beats per minute |
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Modified Method of Calculating
Target Heart Rate
(for persons spinal cord injured above the T-1 level)
Because of changes in neurological function, many folks with spinal cord
injury and some other disabilities may not be able to raise their heart rate
to "traditional" levels. Many experts currently believe that these folks can
still receive aerobic benefits - but should slightly modify the "traditional"
THR formula.
- Start with the number 220.
- Deduct your age.
- Multiply the result by .50 and then by .60.
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220 |
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Subtract Your Age |
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40 |
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----- |
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180 |
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=== |
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180 |
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Modified Lower THR Multiplier |
× |
.50 |
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----- |
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Modified Lower THR |
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90 |
beats per minute |
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180 |
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Modified Upper THR Multiplier |
× |
.60 |
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----- |
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Modified Upper THR |
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108 |
beats per minute |
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=== |
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Can people with disabilities receive aerobic benefits from exercise?
Aerobic exercise" has been clinically defined in most medical circles as
exercise that raises the heart rate to a traditionally-calculated level for at
least 20 minutes and floods your body with oxygen. Because of changes in
neurological function, many folks with spinal cord injury and some other
disabilities will not be able to raise their heart rate to "traditional
levels."
Some health professionals are skeptical and currently believe - because
elevations in heart rate to traditional levels cannot be achieved by some
people with disabilities - that these people cannot receive aerobic benefits.
Other professionals believe that people with disabilities can get aerobic
benefits and that a modified THR formula should be
use rather than the traditional THR formula for
defining their aerobic heart range.
A third group of people - persons with disabilities who routinely do aerobic
exercise - will usually cite how good they feel after each workout. They will
also tell you that if they did not feel the positive difference aerobic
exercise provides, they would quickly lose interest in their aerobic workouts.
People with disabilities who routinely exercise cite experiencing both
immediate effects that occur during workouts, as well as prolonged effects to
their daily lifestyle between workouts. While these experiences certainly vary
among people, the most frequently cited observations include:
| During exercise, most experience some level of increase in heart rate and
blood pressure.
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| During exercise, their breathing rate and volume increases. After
exercise, their breathing is easier.
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| They claim to have more energy and stamina to get through their busy day.
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| The muscles they use during workouts increase in size and strength.
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| They notice a gradual weight loss when the fat-burning aerobic exercise
is combined with healthy, consistent eating habits.
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| Those people with low blood pressure often cite the positive effects of a
seeming increase in blood pressure.
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| They often experience clearer thinking, because the circulatory system
(heart, lungs, and blood vessels) gets stronger and the body routinely pumps
more oxygen to the brain.
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| Overall, they cite feeling better physically and psychologically. |
Need assistance in selecting, purchasing,
fitting, customizing, or using your Saratoga fitness products?
Rand-Scot is here to help you let our products make a positive
impact in your life. Use our Contact Us forms
or telephone us at (800) 467-7967 (8:00 a.m. to 5:00 p.m. MST) to learn more.
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