CARDIOVASCULAR (AEROBICS) TRAINING challenges your heart and lungs, with carefully controlled exercise programs have even been shown to be beneficial to patients with asthma or bronchitis. Cardio reduces the oxygen requirements of residual heart muscle for a given workload. This has the effect of allowing you to cope with day-to-day activities and deal with occasional increased effort when need be. Keep in mind that the risk of a heart attack is 45 percent lower with those who exercise than those who lead sedentary lives.The benefits of aerobic exercise are numerous. Faster metabolism, stronger cardiovascular system, lower risk of heart disease, less body fat, while the list goes on. Aerobic exercise is clearly beneficial. Furthermore, it can also be fun since there are many activities from which to choose from.
AEROBIC causes your body to need an extra supply of oxygen, which your lungs take in from the air. Without that supply of oxygen your body would break down preventing you from continuing exercising. Aerobic exercise is any repetitive activity that you do long enough and hard enough to challenge your heart and lungs. In order to work your heart and lungs hard enough, you must get your largest muscle groups involved. They include your legs, glutes, back and chest. A few aerobic exercise examples would be running, cycling, and walking.
Listed below are some of the most effective aerobic activities. The following chart gives calorie estimates based on a 150-pound person. The number of calories you burn depends on the intensity level, your weight, your muscle mass, and your metabolism.
| Activity |
15 min.
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30 min.
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45 min.
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60 min.
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| Aerobics |
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| Running |
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| Walking |
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| Bicycling |
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| Weight Training |
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| Basketball |
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| Racquetball |
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| In-Line Skating |
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Measure your heart rate
To begin to determine your heart rate, you must first understand how to take your pulse rate accurately. You may take your pulse at the base of the neck or pressing lightly on the carotid artery located to the left or right of your adam's apple. Press gently, too much pressure placed on the carotid artery may give you an inaccurate number. Count the number of beats for 15 seconds.Press the start button below to start the stop watch Multiply by four to get your heart rate per minute.