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Endurance Exercise
Endurance Exercise Strengthens Your Cardiovascular System.
 
Exercise Target Heart Rate for Healthy and Active Adults:
(220 - age) * 60% if you are a beginner
(220 - age) * 75% if you want to maintain your endurance ability
(220 - age) * 85% if you have been exercising for several months and want to improve your endurance ability.
 
 
Stress Adaptation Principle:
Adaptation results in an increase in functional capacity.  As you improve your ability to do endurance exercise, your exercise heart rate will gradually go down.  You will need to increase your exercise intensity (e.g. speed) to achieve your target heart rate.
 

Use the FIT principle to help you design your endurance workout:

Frequency: Exercising most days of the week is ideal. Three days a week is minimal.
Intensity: Use the target heart rate to measure the intensity of a workout.  Certain medicines can alter your resting and exercise heart rate.  In that case, use the Rating of Perceived Exertion (RPE) scale to evaluate the intensity of your exercise.
Time: When you are just beginning, start with 10~15 minutes every other day.  To perform endurance exercise for 30~60 minutes per day is the goal.
If you are busy, at least do 30 minutes three days a week.

 

* Consult your doctor prior to starting your exercise program if you have a heart problem or other health concerns.

   

Physical Activity is described as a low level activity (lower heart rate and intensity) which may be done in a continuous or stop-and-go fashion for various amounts of time.  For example, shopping, easy walking, gardening, and golfing.  You gain tremendous health benefits just for being active.  "Being active” is just as important as being “aerobically fit.”  You may use a pedometer to help you determine if you are physically active.

  

Endurance (Aerobic) Exercise is usually referred to as moderate or vigorous exercise (higher heart rate and intensity) which is carried out continuously for a period of time.  It mainly exercises the large muscle groups of the body.  It also promotes strengthening of the heart and lungs.  As a result, you increase your physical endurance and you will be able to enjoy life more.  For example, tennis, fast walking, continuous energetic dancing, fast biking, and swimming are endurance exercises.
Just doing endurance exercise and being inactive for the rest of the day may not be enough.  Not stretching after the vigorous endurance workout combined with inactivity for the rest of the day may cause unexpected orthopedic problems.