“I’m going to exercise more”
It’s a popular New Year’s resolution because everyone wants to get fit and lose weight. Yet our sedentary American culture has led to a movement deficiency.
IMPORTANT: The information is this article is general and
may not apply to everyone because an exercise routine is
highly individualized. Check with your doctor to determine
what is right for you.
The two basic types of exercise
- Aerobic: increases the efficiency of your heart and lungs by maintaining your heart rate at a certain level. What we know as “aerobics” is not aerobic exercise because it pushes your heart rate too high, exceeding the capacity of your heart and lungs to deliver oxygen to your cells. You can use a heart rate monitor to tell you if your exercise is truly aerobic.
- Anaerobic: increases muscle strength. It involves getting your heart rate high and sweating.
As long as your heart is getting oxygen to the blood cells, it’s aerobic; above that it’s anaerobic. Both together will help maintain your health. However it’s important to build an aerobic foundation FIRST by doing aerobic exercise consistently for six months or so.
What is the ideal aerobic zone?
The correct formula for an “aerobic” heart rate is 180 minus your age; take off another 5 points if you’re out of shape. This gives the top of your range. Subtract 10 points from this figure to find the lower end. Your goal is to keep your heart rate within that range consistently for 20-30 minutes.
Weightlifting as anaerobic exercise
Weight lifting improves muscle and bone strength but overdoing it can destroy your joints. Resist the temptation to “show off”. Leave your ego at the door and do what’s right for your body.
What is the best way to start an exercise program?
Many people go to the gym and start with aerobic exercise (treadmill, elliptical, bike) then move on to weights. Because aerobic exercise burns glycogen (your body’s source of energy), you have less strength for anaerobic exercise and are more prone to injury. It’s better to do anaerobic first. Better still is to do aerobic and anaerobic exercise on different days. A good trainer will guide you in the right direction.
Other benefits of exercise
You can avoid many degenerative diseases with regular exercise: your body won’t break down. Exercise also releases endorphins that make you feel good.
Exercising intensely once or twice is not enough. Find a time that works for you, start slowly, do it consistently and your body will thank you.
For a more detailed discussion of the points mentioned above, click here to listen to our podcast.
Dr. Brown
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