The lungs adapt to be able to take in more oxygen, and the muscles become more efficient at using oxygen. Think running, speed walking, stair climbing, cycling, and swimming, among other activities. This results in increased blood flow and blood volume to the heart. According to the HHS, adults should aim to get minutes to minutes of moderate physical activity or 75 minutes to minutes of vigorous-intensity aerobic physical activity a week.
The HHS notes that it is preferable to spread this activity throughout the week on most days. In addition to this recommendation for aerobic exercise, the HHS recommends performing balance and stretching activities to enhance flexibility as well as muscle-strengthening workouts two or more times a week. Before beginning any exercise program, especially if you have heart or other health issues, talk to your doctor.
He suggests building in opportunities for movement throughout the day, such as a minute break to walk or do a few jumping jacks. Many people find success in focusing on walking as their exercise and gradually increasing time spent walking to get up to the recommended 30 minutes per day on most or all days of the week, says Sanchez.
Over time, as you improve your aerobic fitness, you will be able to increase your exercise intensity. Your heart rate should be roughly 60 percent of your maximum heart rate. To find your max heart rate, subtract your age from Multiply that number by 0. At this intensity, you will likely be able to say a couple of words before needing to gasp for air. You may not be able to talk at all. You have lots of options when it comes to getting your aerobic exercise in.
Other research suggests it might be better to do cardio for longer. A study in the British Medical Journal found that in adults over 50, the best results for the brain appeared to come from a routine that combined aerobic exercises with resistance training i. Researchers still aren't sure why this type of exercise appears to provide a boost to the brain, but some studies suggest it has to do with increased blood flow , which provides our minds with fresh energy and oxygen.
One recent study in older women who displayed potential symptoms of dementia also found that aerobic exercise was linked with an increase in the size of the hippocampus , a brain area involved in learning and memory. Another reason might have to do with cardio's ability to help reduce levels of the body's natural stress hormones , such as adrenaline and cortisol, according to a recent study in the Journal of Physical Therapy Science.
Joe Northey , the lead author of the British study and an exercise scientist at the University of Canberra, said his research suggests that anyone in good health over age 50 should do 45 minutes to an hour of aerobic exercise "on as many days of the week as feasible.
For you. And while an exercise physiology lab will give you a more accurate reading, he says you can estimate your max heart rate by subtracting your age from So, for example, the average year-old guy has a maximum heart rate of beats per minute BPM. But, there is a shortcut. For someone who is 40, for example, their maximum heart rate would be estimated to be around minus 40, which is beats per minute.
So, during moderate intensity exercise, this person could expect to have a heart rate between 99 and beats per minute 55 to 70 per cent of their maximum heart rate. However, this is just a rough estimate, and some people can have maximum heart rates more than 20 beats above or below that estimated for their age. Beta-blockers are one type of medicine used to lower blood pressure as well as treat angina and certain heart rhythm disorders.
They work by slowing down the rate at which the heart beats. People taking beta blockers should talk to their doctor about their planned exercise programme. Moderate intensity exercise is often recommended for people taking beta-blockers, but since the heart rate calculations described above do not apply to them, the best guide to determining a suitable exercise intensity is their perceived exertion.
If you do not possess a heart rate monitor, an easy way to measure your heart rate is to count your pulse for 10 seconds then multiply this count by 6 to calculate your heart rate per minute.
To find your pulse, locate either your carotid artery found on the side of your neck, just under your jaw bone or your radial artery in your wrist at the base of your thumb. Be aware that aiming for a target heart rate when exercising is a rough guide and may not work for some people. Older people who are physically fit may have a higher maximum heart rate than a younger, less fit person, and a higher maximum heart rate than that given by subtracting their age from Vigorous aerobic exercise — exercising at 70 to 85 per cent of your maximum heart rate — will result in further fitness and health gains.
As a guide, at this intensity you will be breathing hard and finding it difficult to talk in full sentences between breaths.
This level of exercise is more strenuous and should only be contemplated if you are already accustomed to regular moderate intensity aerobic exercise. For people undertaking high-level sports training, a qualified trainer is likely to develop an individualised programme that varies from the above guidelines with regard to the intensity how hard , the duration how long and the frequency how often of the aerobic exercise sessions.
This is because the main aim of their training is to improve their sporting performance — the associated health benefits that accompany this are a fortunate side benefit, rather than the main goal. For people of all fitness levels, aerobic exercise should form part of a balanced exercise programme that also includes 2 to 3 sessions per week of exercise to increase muscle strength, e.
Needless to say, healthy eating and plenty of rest will complete a well-rounded fitness programme. Appropriate aerobic exercise is recommended for almost everybody, regardless of age, but may need to be modified to ensure its suitability for people with existing health problems.
If you have existing health problems, are at high risk of cardiovascular disease, or have muscle, bone or joint injuries, check with your doctor before undertaking an aerobic exercise programme. Also, men aged over 40 years and women aged over 50 years who have not exercised regularly in the recent past should check with a doctor before undertaking a programme of vigorous physical activity. The level and type of exercise may be adjusted to ensure that it can be undertaken safely and effectively.
As with any form of exercise, be aware of over-exercising, either by doing aerobic exercise too hard, for too long or too often. This approach can lead to injury and abandonment of your fitness programme.
Remember to build up gradually from your current activity level, and not to progress too rapidly. If you are new to regular aerobic exercise, several weeks of low to moderate intensity aerobic exercise are usually advised before introducing more vigorous aerobic exercise sessions.
When you do increase your level of aerobic exercise, increase only one component — the intensity, duration, or frequency of your aerobic exercise sessions — at a time.
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