Sometimes I get to see some awesome sunsets from my livingroom and balcony area. I tried to catch this one in all its splendor but by the time I stopped watching it to actually take the picture, the colours started to fade.
Yesterday at the cardio rehab centre we had a class on CARDIO. Cardio for people with heart issues is different then cardio for people who have no heart issues. For one thing we need to stay in our zone which is determined by a series of tests and also input from a cardiologist. My zone is set up on my heart monitor and with it no matter what I am doing I need to try to stay in the zone. Hard to do when sitting.
So in the class we were asked what cardio was. I said it was constant moving and working the heart muscle.
Aerobic: (adj.) requiring air, where "air" means oxygen.
Aerobic exercise: is exercise using oxygen as the key ingredient for energy production. Requires that the activity be sustained ( longer then 10 minutes), repetitive, and use the large muscle groups of the body.
Interesting that it requires longer then 10 minutes yet here on spark we encourage any amount - even if its 5 minutes, its a start and that can be built on, so don't be discourages by the longer then 10 minutes.
You should always warm up for 7 to 10 minutes before doing your aerobics exercise - and should feel like an easy effort compared to the work out you are about to engage in. Examples we do are walking in place - kick backs - arm movements, all easy enough but not considered aerobic.
Your cool down should be 5 - 10 minutes - we often do various chair stretches and use tubes and sometimes the balance ball in these exercises. Sometimes its just relaxation tape for 5 minutes, where you close your eyes and just breath in and out.
I also learnt of some benefits of aerobic exercise that I did not consider before - see been on spark all this time and STILL learning new things - I like that !
Aerobic exercise can:
- protect from some chronic diseases. The consequences of disease are inversely related to regular physical activity such as cvd, stroke, high blood pressure, obesity, colon cancer, "osteoporosis" and depression and anxiety.
- increased ability to do more physical work such as house work, leisure time activities etc.
- increased dependence
- Reduced your risk of premature death ( 23.7% of adults in the US report no leisure time activity, with men being more active then women.
Just some stuff I thought I would share from the hand out.
But just how much aerobic is suggested? For our program its minimum of 3 days a week and up to 6 days a week, in other words, a 30 minute walk would be considered aerobic exercise and should be done every day - not doing that right now and have to get back into it. I also want variety as well so I need to change it up from time to time.
Here's some information on the benefits of aerobic exercise for those of us with heart disease :
the suggestion is for at least 45 - 75 min/week of brisk walking significantly lowers the risk for cardiovascular disease ( this is what I have );
increases HDL cholesterol ( the good cholesterol);
decreases serum triglycerides - huh? ( a type of fat , not good );
improves circulation ( collateral circulation);
improves insulin sensitivity ( diabetes prevention );
decreases resting and exercise heart rates ( decreases the work the heart has to do );
people with moderately high blood pressure may see BP lowered by 7-10 mmHg ( I have normal low so hardly ever high );
Improves body composition ( more muscles mass, less fat mass );
Improved joint range of motion and flexibility - I can attest to this since i have slacked off for months now I feel it - I need to get that motion and flexibility back;'
Improvement in posture an stability - another thing I need to work on;
Improve minerals needed in bone maintenance to stave off osteoporosis, you know that caught my eye.
Guess its time I pull my sock up and get busy with my aerobics that I have been ignoring for months and its showing not only on the scale but elsewhere too. I just wanted to share this information in case someone else needed some reason to get back to aerobic exercise too. More then 10 minutes - I can do 30 a day , I just have to do it ...
I am encouraged to follow the FITT program:
F = frequency ( how often);
I = intensity ( how hard - use the zone for the heart )
T = time ( duration - more then 10 minutes but can be 15 minutes 2 x a day or more)
T = type ( which activity - the recombend can be done for 30 minutes, I have walk with Leslie, the WII , and the sidewalks - lots of variety, now I just gotta get off the computer and do it )
Join me if you can, learn more if you wish, there's tons of information on spark too!