Do you find yourself panting after climbing three flights of stairs or sweating profusely after lugging a bag of groceries to your fourth floor apartment? No, it's not because you are getting old, but it's because you are not doing enough exercise to keep your heart strong. Cardiovascular exercise is the keystone of fitness and the path to a healthy and happy life. You can choose from between running, walking, doing aerobics and many other activities as part of your cardio fitness. But for now, take a minute and read this to find out how best you can exercise your heart.
Cardio-vascular workouts directly impact the heart muscles, the efficiency of the lungs and the entire circulatory system They help in reducing heart related disorders, risks associated with obesity and increase resistance to disease and longevity. The immediate advantages start showing up almost within weeks (provided you reduce your calorie intake). The visible external (as well as other benefits) benefits are toned legs, and increase in lean mass within the body. The long-term benefits that take place within your body include lowered blood pressure, slower resting heart rate, more blood volume per stroke, less chance of fatty and cholesterol build up in the arteries. The list goes on and on.
How do you classify an aerobic / cardio-vascular (CV) workout?
Technically, CV exercises is any rhythmic activity which uses the large muscle groups (such as legs) in your body, in conjunction with the heart and lungs in the presence of oxygen and for a relatively longer duration (at least 10-15 minutes) of time. Walking, swimming, cycling are some activities that can qualify as aerobics. As opposed to that, anaerobic workouts require a high amount of energy that normally can't be sustained for very long periods. Sprinting, long and high jumps are examples of anaerobic workouts.
But what may be aerobic for some can be anaerobic for others. It depends on each person's level of fitness. Those who have been working out for some time will find that even jogging and running are also aerobic activities for them. Whereas for some beginners, even walking can be anaerobic.
For whom?
Almost anyone can start exercising aerobically - the young and old, women and men, lean and mean, knotted and fit. But remember you are exercising your heart, so those with heart-related disorders, diabetes, joint problems such as arthritis, or problems like osteoporosis or obese people need to consult their doctor before starting on a fitness programme.
What to wear?
Clothing
Wear lose and comfortable clothing that you can breathe in, preferably cotton to absorb the sweat. When exercising outdoors in the winter it is better to wear layers rather than one heavy jacket. This way you can remove layers when hot and put them on one by one when you are cold or have finished your activity.
Shoes
Any aerobic activity requires an investment in a good pair of shoes. Make sure that your shoe has three layers: the insole that provides the important arch and toe support and some cushioning, the mid sole is the layer between the outsole and the insole, which should provide the maximum cushioning and should be lightweight and the outsole to provide the correct traction.
Your shoes should be lightweight, be flexible in the front third (just under the toe area), have adequate heel support (3/4 inch) and have enough room in the toe box area to avoid cramping of your toes.
Where?
If you workout outdoors, avoid hard surfaces which could be jarring to the joints. Instead use soft though yielding surfaces that provide the spring and bounce, rather than too much impact. Uphill walking /jogging is great for toning the front of the thighs and building endurance. Gravel and sand as surfaces, also increase intensity because they are harder to walk on.
When?
You may wonder what is the best time to exercise? You can exercise anytime as long as you have not eaten a heavy meal for at least two hours. During the winter months, the outdoors will be safer and more conducive to exercise provided there is not too much fog or pollution. During summers, it would be better to exercise indoors or at least stay away from the harsh sunlight. The choice of morning and evening though is a matter of personal choice. However, the rule of thumb is not to do a heavy workout too close to your bed time for it might interfere with your sleep patterns.
Frequency
Depending on your goal, a minimum of at least 2-3 times (to make any difference) and up to a maximum of 6 times a week is what is suggested.
Duration and intensity
Duration means how long or the time spent on each aerobic effort. This should not be less than 10 minutes (to make a difference) and not more than 45 minutes to an hour at the maximum (to prevent over-exercising).
Intensity means how hard or the effort you are putting in. If your workout leaves you panting for breath and even after 5-10 minutes you are still huffing and puffing, you may be working too hard and your intensity may be too high. You may need to slow down and gradually work your way upwards. Think of aerobic exercise as "in the presence of oxygen" - if you're out of it, slowing down will not leave you gasping for it. Also use duration as a benchmark -- if you can continue with the same intensity for over 10-15 minutes, you are working your aerobic capacity.
However since both aerobic and anaerobic systems work hand in hand (at different grades), the more you push your aerobic limit the higher you heart and lung can endure and the fitter they get.
Is there a difference between impact and intensity?
Impact is the ground force reaction, the force with which the foot strikes the ground and it's reaction to the rest of the body. Intensity is independent of the impact. It can be achieved by using a high level of energy, doing vigorous workouts, without having to impact the ground with a high force.
How do you evaluate yourself?
Workout your target heart rate zone and take your pulse during the peak of the exercise to know if you are within the zone. If that is too difficult, take your rate of perceived exertion into account.
How do you graduate?
Play around with different factors one at a time to vary your exercise routine, to achieve maximum benefits and get rid of the monotony. This also tricks your body out of its complacency and makes it work harder all the time.
Safety tips
If you use the outdoors to workout, remember to carry:
A stick to ward off stray dogs
Identification and emergency contact numbers and addresses
Any special medical information such as allergies, medication etc
If you exercise indoors make sure:
There is adequate ventilation and air conditioning
The machines are in good condition
There are emergency aids around in case of a special need.
Hydration
Drink plenty of water so that you do not get dehydrated, otherwise you may feel giddy, have fainting spells, slower circulation, disorientation etc. This is one of the most important factors contributing to your success in the workout but one that is often overlooked. An easy rule to remember is to drink one extra litre of water for every hour you exercise. Heart disease is the number one killer all over the world and one of the main causes of it is inactivity. So all you lazybones, jump off that couch and get moving. Make a beginning by walking to your market or park, carry your own groceries rather than having them delivered and get up and change the channel rather than using the remote. All this will keep your heart in top shape and take you a long way towards a healthy life.
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