Aerobic exercise is a better way of getting and staying in good physical condition than anaerobic exercise. The American College of Sports Medicine defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." The process of an aerobic exercise includes what to do before beginning, how intensely and how long to exercise and what to do afterward.
Identification
The American College of Sports Medicine identifies the following exercises as aerobic: bicycling, cross country skiing, in-line skating, fitness walking, jumping rope, jogging, stair climbing and swimming. Anaerobic exercises require short intense bursts of energy rather than continuous activity. They include sprinting, weightlifting, golf, baseball and bowling.
Preparation
Preparing is an important part of the process of an aerobic exercise. This is the warm-up phase. "The Well Adult" says this phase should include five to 10 minutes of stretching, sit-ups and slow walking. This phase helps guard against joint and muscle strain and is particularly important for people over 40 and those who have not been active recently.
Intensity
The process of an aerobic exercise includes knowing when to speed up and slow down. The pulse is one way to make this decision. "Dr. Dean Ornish's Program For Reversing Heart Disease" says people should regularly place the first two fingers of either hand on their carotid artery (on the neck) or their radial artery (on the wrist) while looking at a watch. They should count their heartbeats for 10 seconds and multiply by six. The pulse rate should be 70 to 85 percent of a maximum heartbeat, which is 220 minus age. If you're 40, your pulse should be between 126 and 153. Exercise harder if it's below 126. Slow down if it's above 153. People should also realize they are working too intensely when they have chest tightness or light-headedness, according to "The Well Adult."
Slowing Down
The process continues after the aerobic exercise is over. Stopping abruptly can cause blood to stay in the legs rather than going to the brain and thus lead to fainting, says Ornish. Thus he recommends cooling down "until your heart rate is within 10 beats per minute of your pre-exercise heart rate." His general guideline is 10 to 15 minutes of cooling down, including three to five minutes of slow walking followed by several minutes of stretching. People who are breathless 10 minutes after exercising or have a pulse that remains at exercise levels 10 minutes after the workout should slow down earlier the next time they exercise.
Expert Insights
Knowing when to stop and how often to perform aerobic exercise are the most important aspects of the process. Pain is expected, but it is a signal to stop if it causes limping, gasping or another change of form. It is also crucial to rest your muscles. Numerous experts, including Ornish, report that people should not use the same muscles day after day. It is better, for example, to alternate days of biking and swimming than to bike or swim every day. The Merck Manual stresses that intensely exercising the same muscles every day causes skeletal muscles to begin to break down. In addition, people who exercise too intensely are at greater risk of heart attack and death, reports Ornish.
References
- "The Well Adult;" Dr. Mike Samuels and Nancy Samuels; 1988
- "Dr. Dean Ornish's Program for Reversing Heart Disease;" Dr. Dean Ornish; 1996
- The Merck Manual of Medical Information; 1999
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