From Nutricoaches we go slowly showing you the great benefits that are obtained through physical exercise, health and aesthetics. There are several types of physical exercise, distinguishing three main groups, cardiovascular work, which we will discuss below, strength or toning and stretching exercises.
Considering that all exercise should be prescribed depending on the objective to achieve, everyone wishing to improve their quality of life, would have to perform these three groups of exercises in an individualized manner, i.e. taking into account the characteristics of each, why personal training helps achieve the objectives more quickly.
As a general rule cardiovascular (aerobic) work, is that all physicians at a certain age, recommended because we get great benefits at the heart level. But not only is recommended as an age in particular, but since children should educate so they always take 4-5 days a week for this kind of activity.
We will define aerobic work as long-term activities (+ 20 minutes) at a moderate intensity (60% / 70% of maximum heart rate), this type of work can be identified with sports such as cycling, swimming and running, but in addition to these sports, also can perform them in gyms, exercise bikes, treadmills or elliptical. The benefits you get when often performing cardiovascular work are as follows:
- Decrease of the blood pressure both at rest and during exercise.
- Decrease of fatigue in daily activities.<br>-Reduction in the risk of overall mortality.
- Decrease in blood glucose.
- Fat loss.
- Prevention of osteoporosis.
To control if the exercise is being performed correctly the ideal is to always wear a heart rate monitor and using the Karvonen formula to calculate heart rate suitable for oneself. How do we calculate our proper heart rate?
- Calculate the maximum heart rate (FC max).<br>(Men: 220 – age, women 226 – age) example; Female 35 years, 226 – 35 = 191 beats per minute.
- Calculate the heart rate in rest (rest FC). (Morning upon waking, in bed, we take the pulse for 10 seconds and multiply them by 6) example; 10segundos, beats 12 X 6 = 72 beats per minute.
- We apply the Karvonen Formula:
(FC max – FC rest) X % intensity + FC rest
Example: (191 – 72) 70% + 72 = 155 beats per minute.
To achieve the benefits of cardiovascular work, among them the loss of fat, in this example, the subject should work between 60% and 70% of your maximum heart rate, is between 140 and 155 beats per minute approximately.
So then is how we should do this to calculate the intensity of aerobic work, either other intensities.