Aerobic / Cardiovascular exercise is necessary for keeping our heart healthy. It is a use or lose muscle.

Some of the benefits of Aerobic training are:

1. Improves bone calcium, blood high density cholesterol( HDL)
   
2. Gives an emotional lift
   
3. Decreases blood pressure
   
4. Decreases insulin requirement
   
5. Less conversion of sugar to fat
   
6. Decreases resting heart rate
   
7. Increases fat burning enzymes
   
8. Better control of hunger
   
9. Decreases body fat
   
10. Decreases stress (Attitude)
    
11. Increases muscle mass
    
12. More calories burned, more fat calories burned and more calories burned at rest.

The key to an effective aerobic workout is the heart rate.

You can take your own heart rate by using the following method.

• Place your index finger and middle finger around the back side of the wrist about one inch from the top of the wrist, on the thumb side ..
  
• Locate the artery by feeling for a pulse with the index and middle fingers. Apply light pressure to feel the pulse. Do not apply excessive pressure.
  
• When measuring the pulse during exercise, count the number of beats in six seconds and add a zero to that number to get your beats per minute figure. IE # of beats in 6 seconds 17, add a zero for 170 and that is your pulse rate.

Using a heart rate monitor is really the most effective way to keep track of your heart rate during aerobic activity. It is convenient and easy to use.


To find your maximum heart rate and your training heart rate:

• Subtract your age from 220. That number is your (MHR)maximum heart rate and you should not exceed it unless you are in extremely great physical condition.
  
• Multiply MHR x .65 x 1.10. This will give you an approximate figure as to where your heart rate should be while you are working at 65% of your maximum.
  
• Do this math again for 70%, 75%, 80%, 85% and 90%.

Sample :
220 - 45 = 175
175 x .65 x 1.10 = 125.125 or 125 beats per minute

Recovery Heart Rate

After you have your heart rate up in the zone you desire for your goal it is important to see how quickly your heart recovers from that exercise.

• Work out getting the desired heart rate for your 60% zone.
  
• As soon as you stop, take your pulse
  
• Cool down by walking for one minute.
  
• Take your heart rate/pulse.

The more beats your heart drops the healthier your heart is.

HEART RATE

MAXIMUM HEART RATE

• 50%-----BEGINNER FATBURN
  
• 60%-----
  
• 65%-----FATBURN
  
• 70%-----
  
• 75%-----MAX HISTORY HEART DISEASE
  
• 80%-----TRAINING RATE
  
• 85%-----ATHLETIC TRAINING

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