2. Aerobic exercise can be as simple as
walking
Walking is a weight-bearing aerobic exercise. So are jogging,
rope skipping and dance-exercise. Aerobic exercise is any activity
that uses large muscle groups in a continuous, rhythmic fashion for
sustained periods of time. There are also non-weight-bearing aerobic
exercises, such as bicycling, stationary cycling, swimming and
rowing.
Keep the pace
comfortable. A very important aspect of your exercise
program is the intensity. You should exercise at a comfortable pace.
You can measure your exercise heart rate to check the intensity of
your exercising, or you can take the 'talk
test.'
To measure your heart rate, take your pulse as soon as you
stop exercising. Count your heartbeat for 10 seconds, then multiply
that by six to convert it to a one-minute heart rate. If you keep
your exercise heart rate within a range of 55 percent to 80 percent
of an estimated maximum heart rate (220 minus your age), you're
doing well.
The talk test is easier to accomplish. Just exercise at a
pace that allows you to carry on a conversation while you're
exercising.
How often should you exercise? Three
to four days of aerobic activity is fine for general health maintenance. If you're
trying to lose weight, aim for four or more days a week, being sure
you take off at least one day a week.
How long should you
exercise? Work up to 20 or more minutes per session for general
health maintenance. For weight loss, gradually work up to 45 minutes
or longer at low to moderate intensities in a low- or no-impact
activity.
3.Strength
conditioning gives you a
choice
Pick calisthenics, free weights or machines. Just be sure
that your strength training includes exercises for every major
muscle group, including the muscles of the arms, chest, back,
stomach, hips and legs. Start with a weight that's comfortable to
handle and keep it up for eight repetitions. Gradually add more
repetitions until you can complete 12 repetitions. For greater
strength conditioning, add more weight and/or more repetitions, in
sets of eight to 12, when the exercise becomes easy.
Stretch for
flexibility
Proper stretching involves holding a mild stretch of 10 to 30
seconds while you breathe normally. Always warm up before you
stretch. Like strength conditioning, flexibility exercises should
include stretching for all the major muscle groups.
One last thing to remember
. . . Always check with your doctor before
beginning any exercise program, especially if you're over 40, or
have cardiovascular risk factors, such as smoking, high blood
pressure, high cholesterol, diabetes or a family history of heart
disease.
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