Beginning an exercise program in middle age – aerobic activity
Starting a fitness program in mid life can be daunting especially if exercise has never been a part of your daily routine. But the health and lifestyle benefits of a regular exercise habit are well worth the effort. Over the next several weeks, visit the Get Your Rear in Gear blog on Tuesdays to find a new article on how to meet each component of the American College of Sports Medicine/American Heart Association guidelines for exercise. Each article will include step by step instructions for beginners and both video and internet resources to help you put together a fitness program that will improve your health and sense of well being.
The most significant part of a regular exercise program is aerobic, or cardiovascular, exercise. Aerobic exercise elevates the heart rate for an extended period of time which helps to burn calories, increase blood-flow and strengthen the heart and lungs. ACSM/AHA guidelines recommend moderately intense aerobic exercise 30 minutes a day, five days a week or vigorous exercise 20 minutes a day, 3 days a week. Combinations of moderate and vigorous intensity physical activity can be used to meet the guidelines.
So how does one know if your activity is moderate or vigorous? “Moderate intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.” During vigorous activity, conversation is possible but more difficult.
Check out this ACSM video for more information about finding the right aerobic activity for you. For more information about starting a walking program visit one of the sites at the bottom of the page.
How to Walk for Absolute Beginners
Starting a Walking Program (for beginners)
Your Weekend Workout: Walk This Way (for intermediate walkers)
(photo source: HeyJules45 on Flickr!)
