Aerobic exercises, also called cardio exercises, are performed by rhythmic contraction and relaxation of many muscle groups at the same time and aiming to increase blood circulation rate. Aerobic exercises are regulated by 4 parameters.
- A) Type of exercise
- B) The intensity of the exercise
- C) Frequency of exercise
- D) Duration of exercise
- E) Increased exercise (load)
- A) Type of Exercise:
The rhythmic contraction and relaxation of large muscle groups are the types of physical activity carried out by aerobic exercises. Tempo hiking, light jogging, swimming, cycling, rowing are the activities of this type. Depending on the pace of the exercise, such as dance, step, pilates, exercise types can also enter the group of aerobic activities. Activities such as tennis, basketball, volleyball, soccer, and the intensity of the exercise, depending on the game and the person’s attendance, should be preferred for protection rather than increasing aerobic performance.
- B) Density of Exercise:
When the exercise approach for health is prioritized, the intensity (aerobic exercise) of the aerobic exercise should remain within a certain range. The intensity of the exercise is very low and it is neither too much to carry out an inadequate heart-circulatory system and it is not desired to push the limits. The severity of exercise should be tailored to the individual.
The limits of aerobic exercise are determined by the level of the maximum exercise capacity of the person. Cardiovascular benefit limits should be between 50-85% of the maximal exercise capacity. This is a fairly broad range, but narrower boundaries should be determined according to individual characteristics and objectives, and development should be provided in the process and the upper part of the range should be reached. Exercise severity can be calculated by various methods. In this paper, two easy and practical methods will be mentioned. Exercise intensity detection methods:
- a) Heart rate method
- b) Method of perceived degree of difficulty
- a) Heart rate method:
The intensity of the exercise and the number of heart beats show a very high linearity. Therefore, it is a very common method to calculate the intensity of exercise performed over the number of heart beats. Several approaches have been developed for this purpose. Here, the most practical method of kalp the percentage of maximal heart rate imal will be given.
The maximal heart rate with which the heart rate can be reached depends on the age of the person.
Maximal heart rate = 220-years
According to this approach, the maximal heart rate of a 40-year-old person is 180. If the person’s heart is 180 / minute, he / she can do the most severe exercise. This formula contains ± 10 error margins. Exercise approach for healthy life should be between 50% and 70% of the number of heart beats. If you go through our example above,
Maximal heart rate = 220 – 40 = 180 / min
Working range; 180 x 0.5 = 90 / min
180 x 0.7 = 126 / min
40-year-old should be recommended to the number of heart beats per minute of exercise should be between 90 and 126. While this range is particularly suitable for people who are new to exercise, the heart rate range should be adjusted to a target of 60-90%. If fat burning is targeted, lower number of pulses should be preferred (the duration should be extended for this purpose).
- b) The perceived degree of difficulty method:
This method is based on subjective assessment of the intensity of exercise. Depending on the intensity of the exercise, a rating of 6 to 20 is made. 6 corresponds to the level of rest comfortably in one seat and 20 to the level of exercise intensity that you have been most difficult to do so far. This level should be between 11-16 in cardio studies.
Degree of perceived Difficulty Exercise severity
6
7 very very light
8
9 very light
10
11 light enough
12
13 is a little hard
14
15 have
16
17 is so hard
18
19 very very hard
20
It may not be easy to use this scale for people who are not familiar. Practically recommended exercise intensity adjustment for beginners is to stay at a level that can comfortably speak with current subjects while walking.
- C) Frequency of Exercise:
The minimum number of exercises required for cardiovascular health is 3 days per week. Practically one day it will be enough not to do one day. It should be noted that this is the lowest level. The target should be done every day of the week.
- D) Duration of exercise:
He is faced with different discourses on this subject. It is generally accepted that each training session lasts at least 20 minutes. However, this period does not include heating and cooling periods for about 5-10 minutes. Therefore, it is practically recommended that the time required to be performed on a day is at least 30 minutes. One important issue is that this period can be divided. Cardio exercises divided into 2 or 3 days were also shown to have a positive effect on cardiovascular health. The recommended upper limit for a healthy lifestyle approach is 60 minutes. If there is a possibility of separating it over time, time should be devoted to exercise types such as strength training, flexibility work.
- E) Exercise Boost (load):
In the healthy lifestyle approach, the exercise program is divided into the beginning, development and maintenance periods. The intensity, duration and frequency of the exercise program intended to be implemented in all of these stages should be rearranged. The change in the exercise program changes the performance of a person, health status, preferences and goals are important. But the priority should be continuity. Generally, exercise is the most easily abandoned factor in people’s lives. It should not be forgotten that the beneficial effects that occur during the exercise are observed as long as the exercise is performed. Therefore, it should be essential to do so continuously.
Aerobic exercises are the best way to burn fat
Exercise is certainly without weight. But you may not be able to do it in the early morning hours in the daily hustle and bustle.
When the subject is exercised, many questions come to mind as to what time should I exercise, on an empty stomach or on a full stomach? According to the established information, it is beneficial for the body to do sports in the morning and to exercise after 1.5-2 hours after the meal. But in everyday life, this is often not possible. Because it is either very early in the morning to go to work, or after the meal, the weakness collapses and the inspiration of the escaping escapes. In this case, the ideal hours are missed because the exercise to be done nowadays, a useless idea is not exercised and the slimming process is in danger.
Many people who are trying to lose weight are very focused on the diet and unfortunately puts the exercise into the second plan. Experts, without exercise and make it a lifestyle of any diet program given in the diet will be taken back quickly draws attention to the withdrawal. There is more water and muscle loss in non-exercise diets and this leads to a slow down of metabolism.
WHAT SHOULD BE CONSIDERED WHEN TRAINING
Points to be considered during the slimming exercises of internal medicine specialists;
- If you are not a diabetic who uses insulin, you can exercise at any hour. As long as you do. If you postpone your request to exercise, you will give up after a while.
- To burn fat, it is necessary to do exercises that increase the heart rate that we call aerobic exercises. Exercises such as quick walking, swimming, cycling and skipping rope are the exercises.
- Resistance exercises should also be performed to increase metabolism rate. Weight lifting is one of these exercises. However, these exercises should be planned individually by a sports instructor. Failure to do so may result in high weight-related injuries.
- According to recent research, 30 minutes of exercise per day at a time, exercise 10 times a day for 3 times a day the same effect on the body. Therefore, if your body weight is over your knees without forcing to exercise during the day, I recommend you exercise.
- 1 Note that each exercise you do with logic is always greater than 0 is written to the goodness part of your body. It’s good to do it 1 times. But the goal should be to do it every day, and even if we don’t do it every day, setting big goals will help us get better results.
- The use of fish oil half an hour before the exercise was shown by a lot of research that accelerated the burning of fat. Therefore, if you find the opportunity to use Omega-3 fatty acid before exercise can take care.
- If you take care not to eat at least 1 hour after exercise, you will have more fat destruction.
- A balanced consumption of protein and carbohydrates before exercise (eg, wholemeal toast with black cheese and ayran) increases your exercise performance. If you don’t have diabetes, you can also exercise on an empty stomach.
Tired exercise
We do not want to drag you into heavy and tiring movements. On the contrary, in normal people who are not athletes, it is determined that free radicals, that is, many diseases and harmful molecules that accelerate our aging increase in the blood after the strenuous and long-lasting muscles. We don’t want so much poop or anything. Our favorite type of exercise for healthy life is brisk walking, because it is very easy to do and very convenient to human nature. In fact, it is best to do two different types of exercise. One of them is aerobic exercises such as walking, dancing, cycling, swimming, the other is called anaerobic exercises, strength training exercises.
No matter what kind of exercise you do, you should do this after passing through your doctor’s check and receiving your recommendation. Today, the risk of serious death, a person past the age of 40 without passing the doctor’s check, ” this Saturday, we have made a great match, in cases of boasted. During exercise such a sudden and severe exercise the heart may become abruptly unconscious and the exercise capacity is unknown. Your doctor will determine your exercise capacity with the stressed ECG and tell you what to do and what you should not do.
What is important when starting training is that beginners in this type of movement go through a familiar process that may be boring, and gradually increase their time and pace. Otherwise, bodily injuries are unavoidable. Most of the time, our exercise recommendations are, therefore, removed soon.
The more you learn from the nutritionist, the better your nutritionist will be, the more successful you are in applying your doctor’s exercise recommendations. When starting exercise, please do not shorten the recommended and personalized time. Look yourself up unnecessarily while increasing your tempo and frequency. It is recommended that you do the exercises such as walking, after completing your training period, 3 – 5 days a week, if you have the opportunity and if your doctor allows, even every day, 30 – 45 minutes. On the other hand, it is recommended that you do muscle strengthening exercises three days a week or a maximum of days.
Don’t force your muscles every day
The muscles need a certain amount of time to recover. Not to do the same exercise every day, but rather to force the muscles and allow them to rest, muscle development is provided. Skeletal muscles may wear out more often than usual. After exercise, the muscles should be allowed to rest for about 48 hours. Three times a week or more per day, in line with the expert’s recommendation and control, muscle strengthening exercise increases muscle building and helps you not to experience the injuries caused by unconsciously muscle strengthening movements. The person doing the exercise should feel good after the exercise. If you have excessive fatigue, you probably have done too much exercise.
There are numerous benefits to health
Exercise strengthens the heart and increases the maximum amount of oxygen the body can and can take. Exercise enhances flexibility, exercises against weight or strength, strengthens bones and helps prevent bone calcium loss, ie osteoporosis prevention and recovery. Exercise helps prevent bowel laziness and diabetes. It helps to control sugar, reduce high blood pressure, reduce stress, decrease LDL, which is bad cholesterol, and increase HDL, which is a good cholesterol.
Exercise makes muscle, muscle burns fat. After exercise, the fat burning effect continues for up to 24 hours. Regular exercise brings happiness, a person who is accustomed to exercise, if he does not exercise, prolongs serious unhappiness and discomfort. The benefit of regular exercise is a continuing benefit as exercise is carried out. Shortly after the person stops exercising, the positive effects begin to disappear. When exercise is discontinued, firstly HDL, ie good cholesterol reduction, decrease in heart and muscle strength; increase in blood pressure and body fat occurs in a short time. What do you say, this flower nose in the new year, your health to give such a gift …
What should be the intensity and duration of exercise?
Heart Rate System
As is known, the basic goal in aerobic exercise is to increase the body’s ability to consume oxygen and thus to increase the working capacity of the heart and lung. Although it is considered that some auxiliary sports activities (such as stretching, yoga, pilates, weight exercises, etc.) are necessary in order for the body organs to have a healthy body, basic body health depends on the ability of the respiratory and circulatory system. Undoubtedly, the most important, most effective work in the development of this ability is aerobic exercise.
The aim of aerobic exercise is to strengthen the operation of the heart and lungs; the ability to easily monitor the operation of the heart and lung. This traceable measurement system is only possible by monitoring heart rate (pulse).
Another important and effective factor in the aerobic exercise is the duration of the exercise. Because; The higher the exercise pace, the lower the exercise time and the longer the exercise pace. Therefore, it is necessary to program the duration of the exercise according to the number of heart rate.
In order to determine the exercise program, there are different programs that determine the details of the pulse level and exercise times according to the other, but we will summarize the aerobic exercise measure according to the knowledge we obtained from reliable sources and our own field experiences and observations.
The basic measure for the determination of the exercise program is the determination of the maximum number of heart rate (maximum pulse – AN) in one minute. The person’s maximum pulse is found by subtracting the age of the person from the 220 fixed number. However, it is very useful to remind immediately; This account in the medical literature may vary from about 5% according to the physical condition of the person or the form. In addition, those who doubt the health status should determine their maximum pulse rate with medical examination and stressed ECG tests. For professional athletes and elite athletes, different calculation methods may be used to suit their specific forum situation.
After the maximum pulse is found, the second stage is to determine the density and the duration of exercise. Generally accepted measures for beginners in aerobic exercise in any sport (walking, running, cycling, swimming, rowing hangi) are:
Although this information has been drawn from the works of Kenneth H. Cooper (MD MPH), Aerobics, one of the world’s foremost healthy lifestyle authorities, from the various sources, the maximum heart rate is noteworthy for one’s own heart structure. show differences. (For a professional athlete to determine how to determine in practice the technical details of the athlete involved in the technical details will be explained in the at COMMENT liter section will be explained separately on the request. d.)
With these differences, it is very difficult for the person to continuously check whether the heart rate continues at the same level while doing aerobic sports. The nature and heart rate monitor users can follow their heart rate very easily and very comfortably. I am also glad to use the pulse indicators for years as a sports friend.
Distance and Time Measure
The basic principle of the distance and the time measure is that the exercise is done at least three or four times a week and overdue. In case of successive exercise, the exercise of the second day should be lighter than the previous day.
It should not be considered that weekly exercise should be carried out in one day, for example, if a weekly exercise takes place on a single day. The maximum weekly limit for those who make walking and running sports for aerobic purposes is 24 km. Those who run more than this distance in a week should know that they do exercise for other purposes than aerobic sports.
In the healthy lifestyle sport that will be performed based on the pulse size, any kind of sport that can be determined by the age to be kept at the same levels at a certain tempo can be done for aerobic purposes. In this context, sports such as hiking, jogging, cycling, swimming, rowing and cross-country are at the forefront. But; When we consider the facilities and facilities of our country and sports, we can say that the most suitable and common ones are walking and running.
If we briefly summarize the size of the aerobic exercises based on distance and time measurements:
For General Health
3200 M in 30 minutes every 3 days at a time
3200 M in 35 minutes each time 4 days a week
3200 M in 40 minutes every 5 days per week
4800 M in 45 minutes each time 2 days a week
For Chronic Disease Protection and Weight Control
3200 M in 20 minutes each time 4 days a week is dakik light running tempo Haf
5 days a week, 4800 M 48 is the fastest walking pace in 45 minutes each time 5
US Department of Health Advice
In 2005, the US Department of Health issued a statement on nutrition and healthy living rules, which led to protests in medical circles and the public in America. Although the 30-minute exercise was seen until that day, the aforementioned communiqué raises the exercise for health to more demanding conditions. Because the interest in aerobic exercise for health in our country is very low, the findings of the US Department of Health will not be seen as realistic, but we believe that it would be useful to present at least the lowest level. As advanced aerobic exercise including weight control ile 4-5 days per week and 8 to 9 Km per hour at a time iğ is recommended, it will not be seen as realistic in our society and will not go into details here.
US Department of Health Vasati (Average) Aerobic Exercise Program
As a result, 4-5 times a week each time 30 minutes in 30 minutes walking program
it is recommended as mediocre aerobic exercise and it is reported that it will provide protection from chronological diseases in adult ages.
Practical Aerobic Exercise Measures
140 Steps per minute
The most easy and practical application is to count the walking steps, according to our findings at the end of the walking activities with the aid of a pulse meter device for years. Accordingly, 140 steps per minute will ensure that the aerobic work is expected. The walking program at this tempo should be a minimum of 4 days per week. Although the pitch dimensions vary according to the individual, with a normal step size of 175 cm, a distance of approximately 1000 meters is achieved in 10 minutes with 140-145 steps per minute.
Speech Measure and Accumulated Sweat Particles
It is simple and a walking pace very close to the measurements; your walking companion is the tempo you have difficulty speaking with your friend. In other words, your breathing frequency should prevent you from talking, and you have to swallow words at the end of 5-6 words. In some cases, people walk into the air of march, and as a result, walking loses its ability to become aerobic. Care should be taken to avoid this during exercise, and if the conversation is not important, it should be postponed.
Finally, the aerobic exercise will be validated with the sweat particles accumulated on your forehead, which is done for the purpose.
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