Happiness, Health, Wisdom and Wealth ™"The Owner's Manual for Your Life" |
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Cardio-Pulmonary TrainingCardiovascular-pulmonary training is critical to a healthy body. Cardiovascular-pulmonary training develops the heart (cardio), the veins and arteries (vascular) and the lungs (pulmonary). Cardio training requires raising your heart rate to at least double your resting rate for at least 20 minutes three times per week. Most training programs use heart rate zones to help monitor training. In this a heart rate monitor, usually worn like a wrist watch with an accompanying chest strap. This device allows you to monitor your heart rate without having to stop and take you pulse. The traditional way of calculating heart rate zones is easy. You take your maximum heat rate, which you can estimate by subtracting you age from 220, and calculate the heart rate zones like this: zone 1 is from 50 - 59% of max, zone 2 is from 60 - 69%, zone 3 is 70 - 79%, zone 4 is 80 - 89% and zone 5 is from 90 - 100% of your maximum heart rate. Zone 1 is appropriate for warming up or for those just beginning a training program. Zone 2 is the calorie burning zone. For a given distance you will burn the most calories in zone 2. Zone 3 is the 'normal' or aerobic zone. It's the zone most used for training. Zone 4 is the anaerobic zone. It's much more athletic and isn't as effective for over all cardio-pulmonary training. Zone 5 is the maximum speed range. This range is typically achieved only in a sprint or serious hill climb. The table below is a typical workout schedule for someone starting a cardio program. Any workout program should be approved by your physician to rule out potentially serious risks. A healthy person, new to working out should find the schedule below a gradual introduction. Notice there is no mention of the what exercise to perform. As far as your cardiovascular-pulmonary system is concerned, it doesn't matter. For beginners, walking briskly may get you into the appropriate zone, as you progress your blood pressure will lower, your resting heart rate will lower, you maximum heart rate may increase and you will find more vigorous exercise necessary to stay in zone 3. Swimming, running, biking, cross country skiing, aerobics, and lots of other things get your heart rate into zone 3. I choose to cross train. I'm basically a runner but some days I bike instead and in season I like to ski, some days other things. I like to mix it up. |
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But there's more to a successful exercise program than just the exercise. Most people choose to exercise under the worst possible conditions and then wonder why they can't stick with it. Choose to exercise under the best possible conditions. Choose the most beatiful place practical. If you live in a city, find a park or a pretty neighborhood to run in. I often see runners running along major streets or highways. The idea is to help your lungs not to see how much car exhaust you can take in. Try and run where the air is clean. I choose to live in a rural area so finding wonderful surroundings for exercise is easy. I ran ten miles this morning (BTW I'm 60) and never saw another person or car. I did see lots of birds and animals and scenery. And when you're surrounded by all that beauty, take the time to notice and appreciate it. Take it all in; relish it; soak in it. You can run on a treadmill if you want to but gettings outdoors is usually more pleasurable. It's also better exercise. Jumping over obstacles; varying you pace as you go up and down hills; even the uneveness of the ground has been shown to improve the quality of your workout. It's also important to give your body time to adapt to your new life style. For people who are used to exercising, the elevated heart rate and breathing seem normal. It feels natural, like you could do it all day long. But it takes time for it to seem that way. How long, well it varies from person to person. Most people will start to see changes in the way they feel in a month or two but some may take longer. It's also important not to try to increase too fast. I love running so for me a ten mile run is a mini vacation. You may feel that way some day too; maybe not. I run that far because I enjoy running that far. All you need to get serious health benefits is three times a week for twenty minutes in zone three. For some, that may be as much as they ever want to do and that's great. It's about fun and health not competition and 'have-tos'. Try lots of different things as you progress; look to make your cardio time a terrific part of your day, not drudgery. Choose every aspect of it; comfortable clothes and shoes; beautiful surroundings; the exercises you like the best; with friends if that works for you; with your music player if you like it that way; plan it to be a part of your day you really look forward to. If you do that, you'll have you cardiovascular-pulmonary system in great shape in no time. It's your life, TAKE CHARGE!! |
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