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Defeat Diabetes Foundation

Defeat Diabetes
Foundation
150 153rd Ave,
Suite 300
Madeira Beach, FL 33708

Aerobic Conditioning

Aerobic Conditioning begins with the pumping and squeezing of the muscles during exercise which sends an increasing volume of blood to your heart. This, in turn, stretches the heart muscle which, in turn, contracts more forcefully. This process then repeats over and over again. The end result is that the heart muscle and heart chambers grow larger and stronger, thereby pumping more blood with each heartbeat, even at rest.

This is a positive result because the heart no longer has to beat as fast or work as hard. This is cardiovascular conditioning. The respiratory system works hand-in-glove with the cardiovascular system. With improved lung capacity and efficiency, the body makes better use of the oxygen taken in. This is aerobic conditioning. The most common measuring of the heart rate is by "reading" the PULSE which is most easily taken at the wrist (radial artery) or the neck (cartoid artery). When taking a pulse reading, use the index and middle fingers. Do not use the thumb, as it has a pulse of its own; any reading taken this way would be inaccurate. Also, in order to avoid cutting off the oxygen blood flow to the brain, it is more advisable to take the pulse reading at the wrist.

You will often hear the term RESTING HEART RATE. This is the number of times your heart beats per minute while at rest. The best time to take this reading is when you first wake up from sleep. The average is 72 beats per minute. However, the better your aerobic conditioning the lower your resting heart beat.

The opposite of the Resting Heart Rate is the MAXIMUM HEART RATE. This is the fastest your heart is capable of beating. You will only reach this point under maximum stress and only when you reach a state of exhaustion. Your Maximum Heart Rate is determined by your age. To know what that number is, subtract your age from 220.

This, in turn, will determine your TARGET HEART RATE, which is the necessary number of heart beats per minute you must maintain during aerobic exercise to derive any benefits. The formula for determining your Target Heart Rate is: 220 minus your age = Maximum Heart Rate, then take a range of 60% - 80% of the Maximum Heart Rate and you are in the Target Heart Rate zone.

EXAMPLE:
For a person 40 years old:
(1.) 220 - 40 = 180 (Maximum Heart Rate)
(2.) 180 x 60% = 108 (Minimum Target Heart Rate)
(3.) 180 x 80% = 144 (Maximum Target Heart Rate)
Target Heart Rate zone is between 108 and 144 heart beats per minute.

To monitor your heart rate while exercising, check your pulse by counting the beats for 6 seconds, then multiply that number by 10 to get the total heartbeats per minute.

To gain maximum aerobic benefits you must practice FREQUENCY - INTENSITY - TIME or F-I-T. The Frequency must be a minimum of 3 times per week. 5 or 6 times per week is quite acceptable. The Intensity is determined by being within your Target Heart Rate zone for a minimum Time of 20 minutes, although longer is preferable.

It is important to remember to warm-up gradually to elevate your heart rate into its Target Heart Rate zone. It is equally important to take 10 minutes to "cool down" the heart rate. During this "cool down" period, you will be noticing your RECOVERY RATE. One minute after completing an aerobic exercise your heart beats should be slowed by 20 - 40 beats per minute. Within 5 - 10 minutes your beats should be under 100.

Updated 2010