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What's So Great About Exercise?
Exercise of the appropriate type and amount is an important tool in the prevention of cardiovascular disease. At the same time, a lack of adequate exercise has been identified as a primary risk factor for the development of cardiovascular disease. The following general guidelines are no substitute for the advice of you physician. If you are over the age of 40 and not a regular exerciser, the American College of Sports Medicine recommends that you see a physician before starting an exercise program.
A combination of aerobic type exercises and muscular strength and endurance training offers the
greatest health benefit. Aerobic exercises include activities such as walking, jogging, swimming, cycling, rowing, stair climbing, and many forms of dance. It is recommended these activities be performed at least three nonconsecutive days per week and last for 30-60 minutes. The exercise should be strenuous enough to cause you to sweat and become mildly short of breath.
Another good way to tell if you are exercising hard enough is to check your pulse.
For most people a heart rate (HR) equal to 60-75% of maximum HR will achieve the desired health benefits.
Your physician can provide you with a safe max HR or you can calculate it yourself by using the
following simple formula:
Max HR = 200 minus your age. Using this formula the Max HR for a 40 year old person is 220 -40=180.
Using this max HR, appropriate exercise HR's would be from 108 (60% to 135 (75%).
A ten second-pulse count multiplied by six is the quickest and most effective way to check your exercise
HR.
Muscular strength and endurance training activities should be performed at least two nonconsecutive
days per week. Also known as resistance training, this form of exercise can involve use of free weights, dumbbells, elastic tubes, hydraulic cylinders, or commercial machines such as Nautilus or Universal. Include in your resistance training routine a minimum of five to six exercises, one for each of the major muscle groups. Suggested muscle groups include: chest, shoulders, back, abdominal, buttocks, and front/back thighs. Health benefits you can expect from a program of regular exercise include:
- lower blood pressure
- improved cholesterol profile
- improved weight management
- greater resistance to stress
- reduced craving for nicotine
- improved blood sugar management
- decreased risk of osteoporosis
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