Posts Tagged ‘Swimming’
-
Heart Rate Monitor Useful?
How Is A Heart Rate Monitor Useful In A Fitness Routine? Diet and exercise are major concerns in our sedentary society, and the American public spends approximately 35 billion dollars per year on products which supposedly help with weight loss. Most of them, from exercise machines to diet pills, are not only expensive but produce poor and unsustainable results. However, a heart rate monitor is one product which is not only cheap but has been proven to be effective for people of all fitness levels.
The first wireless heart rate monitor was marketed in 1983, and many improvements have been added since then. These include coded transmission of data from chest strap to wristwatch display to avoid interference by ambient radio waves, data storage capacity, programmable training zone settings, and the ability to download stored data onto a computer.
You must maintain your heart rate within the appropriate intensity level for at least twenty minutes to achieve effective aerobic conditioning. If your heart rate is too high, your activity can be counter efficacious. For virtually all people, as your heart rate exceeds eighty-five percent (the upper limit), your workout causes muscles to function anaerobically, which creates lactic acids. This causes a burning sensation and strain in the muscles, and burns less fat. To make good progress in your fitness routine, you must maintain anaerobic muscle function. A heart monitor provides you with knowledge of what is going on in your body so you can adjust your activity level accordingly.
When you use a heart rate monitor you can be sure your exercise intensity is at a level that burns fat optimally and keeps the body working aerobically, not anaerobically. A regular exercise routine at the optimum heart rate levels can help increase your metabolism so you burn more fat even when the exercise ends. If you are a beginner, don’t push yourself to the point of exhaustion, as you are more likely to stick with an exercise program if it is enjoyable.
The most important factor for losing weight is the duration of time that you exercise. To get the best results, make sure you exert yourself at a level that can be comfortably maintained for a lengthier time period. You will burn fat as long as you are maintaining a comfortable intensity in your aerobic activity. If you have previously been sedentary, start at a slow pace and try to maintain a less vigourous workout for a longer time period.
For fat burning and weight reduction, keep within 55-65% of maximum heart rate. This level consists of lower intensity, lengthier duration exercises. Increase the length of time gradually to get the greatest benefit, especially if you have not worked out for a while or are incorporating new activities into your regimen. This lower intensity helps you maintain your exercise for longer periods of time safely.
Which Monitor is Best For Me?
There are many heart rate monitors on the market to choose from. Write down your exercise objectives and find the category of monitor which best suits your individual situation.
An Aid to Weight Loss: These monitors have excellent motivational features. These include automatic target zone calculations, fitness level checking, and calories burned during your entire workout. Some also include non-fitness-related functions like time of day and sometimes even calendars. This can help you in keeping track of your progress in a weight loss program.
The Exercise Beginner or Basic User: You can buy virtually any basic model of heart rate monitor available. These inexpensive systems have only a few settings, are durable, and display your heart beats per minute.
If you are starting out in any aerobic activity whether it’s walking, swimming or cycling, these monitors will be sufficient for your needs.
Regular Fitness Enthusiast: In addition to the basic heart rate information, these system are designed for the individual with more advanced fitness goals. They have stopwatch, allow you to program your exercise Target Zone, and display the time of day. A few of them even calculate the heart rate recovery time. A lot of the Heart Rate Monitors for the fitness enthusiast are made in a sport wristwatch design for everyday wear.
Athletes and Advanced Fitness Enthusiast : These system are for the good athlete who needs detailed fitness information with storage and extensive summary capabilities. These systems include average heart rate, lap times, time spent in and out of your heart rate target zone, and multiple target zone settings. They may also have an interval timer so you are able to fine tune your workout. A few of these elaborate Monitors interface with PC or even Mac computers to provide exerciser and his or her coach multiple reports and graphs for both exercise heart rate and resting rate data.
Specialty Units: Pedometers, dehydration monitors, strapless units and more.
Accessories: Accessorize your Heart Rate Monitor with bike mounts and computer interface software.
Consumer Reports and Prevention Magazine have published reviews of many of the most popular heart rate monitors, and if you need some extra advice as to what to buy these two publications are recommended.
In summary, heart rate monitors masure your heart rate in beats per minute so you are able to track your aerobic exercise level and keep your heart reate in a safe zone. They help you to make the most of the time you have available to spend on your training program, and help you accurately evaluate your progress so you can make the adjustments necessary to reach your goal. Monitors provide immediate feedback which gives you motivation to maintain a healthy, regular exercise routine.
About the Author
Frank Hague – For more information, visit http://www.heart-rate-monitor-2006.info
Written By: Frank Hague
-
Exercise and Heart Health a Life Giving Marriage
Most people get their health out of a bottle these days, be it a bottle of vitamins or pharmaceuticals. However, with a little effort and dedication you really can get a hold on your life, turn it round and live it to the full!
If you’ve been diagnosed with heart disease or are at risk of developing heart disease regular exercise is essential for the health of your heart, body and mind. In fact, aerobic exercise and heart health really do go hand in hand.
With busy lifestyles and lack of time, regular use of home equipment, such as a treadmill, an elliptical trainer, a stationary cycle, a stair-climber, etc. is becoming increasingly popular. These items are now precision health giving apparatus that really can help get you in shape. Gyms are also getting more and more members, but often people slack off because of time restraints. If this is you, working out at home may be the answer for you
However, before jumping into your gym shoes talk to your doctor about your desires and objectives. Your doctor may be able to give you some useful insights you didnt consider as well as coaching from a medical point of view. If your doctor gives you the OK, try to work some exercise into your daily routine. The American Heart Association (AHA) suggests, for example, that patients start by walking five minutes a day, then increasing gradually to 30 minutes over several weeks. Walking is a wonderful way to start, as it is low impact, you need no special equipment, and it costs nothing. Swimming may be another good choice. This type of exercise is called aerobic training that involves large muscle groups, such as the legs, and keeps your heart rate pumping for a set amount of time. Unless there are deformities of the heart muscle, aerobics and heart health are often found together and not only does the heart benefit, there are other advantages too.
Aerobic Exercising and Heart Health
As you can see, take it slow initially; its really not necessary to sign up at the local gym or aerobic class. Although, after some time you might want to do just that.
Depending on where you live walking or swimming may not be an option. In such cases, you may like to consider a piece of home aerobic equipment such as a treadmill, stationary cycle or elliptical trainer. However, before purchasing a home trainer consider whether you will really use it. If the answer is yes, best get the best home aerobic equipment you can afford. Your heart will thank you.
Lack of exercise and heart disease
The American Heart Association has now added “lack of exercise” to the list of major risk factors for heart disease. The other risk factors are smoking, high blood pressure, and high blood cholesterol.
Exercise not only helps fight heart disease and gets you in shape, but if you live a sedentary lifestyle, a regular exercise routine can also:
help control high blood pressure,
reduce the risks of type II diabetes,
help prevent osteoporosis,
improve your general wellbeing and help fight depression, anxiety and stress,
greatly help to lose weight
Those are just some of the benefits of doing regular exercise. I wanted to make a list of some of the disadvantages, but I cant think of any!
In an ideal world, in order to get the best results possible you should exercise three to five times a week for 30-60 minutes within your target heart rate. But even normal day to day events, such as taking the stairs instead of the lift, walking to work, walking the dog, or gardening can help. You can do many things to increase physical activity during the day; just try thinking about what you can do. The benefits are well worth the effort.
Another thing that has proven to be effective is cross training. In cross training you participate in 2 or more different types of exercise during the week, for instance: Monday walking, Tuesday treadmill, Wednesday swimming, Thursday elliptical training, etc. You may also like to insert some strengthening exercises too, such as weight lifting.
Not only will cross training help to tone your whole body, it will help stop boredom setting in. Many people stop training not because they dont have the time (thats the reason they dont start), but because they get bored. If you can arrange a routine where you do something different each day, it is going to be difficult to get bored.
So, talk with your doctor and start now! Once you notice the result, nothing will stop you. Youll loose weight, be more toned and fit, will have a sharper outlook on life and, oh yes I almost forgot, youll live longer!
About The Author
Nicholas Webb, of AllAbout Heart Disease, speaks and writes with a passion telling it is as it is; helping others to live life to the full. This article is extracted from his newsletter The Webs Heart.
To subscribe, or read other articles visit The Webs Heart To learn more about how to beat heart disease and get into shape visit: www.AllAbout-Heart-Disease.com.
Written By: Nicholas Webb
-
Exercise for a Healthy Heart
Do you exercise every day? If you want to live a long, healthy life, maybe you should.
A recent study by Timothy Wessel, a physician at the University of Florida, indicates one of the strongest risk factors for developing heart disease is inactivity even more so than being overweight. During the four-year study of 906 women, Dr. Wessel documented those who were moderately active were less likely to develop heart disease than sedentary women, no matter how much they weighed. The study concluded: These results suggest that fitness may be more
important than overweight or obesity for cardiovascular risk in women.In January, the updated U.S. Dietary Guidelines strongly urged that everyone should take part in at least 30 minutes of moderate-intensity physical activity on most days, above whatever activities they do at home or work. To loose weight or to avoid gaining weight as we age, 60 minutes of daily moderate to vigorous exercise is recommended. And those who have already lost weight and are attempting to keep weight off need 60 to 90 minutes of daily exercise.
A study of 9,611 adults by the University of Michigan Health System, found that people in their 50s and 60s who participated in daily exercise were 35 percent less likely to die within the next eight years than their inactive couch potato counter parts.
Convinced that its time to add exercise to your day?
The Basics — Make Exercise a Life Priority:
- If youre not use to exercising, check with your doctor before beginning any strenuous fitness routine.
- Start slow. If 30 minutes of exercise is too much, start with 15 minutes and add a few minutes each day.
- If you dont have time for 60 minutes of exercise, break it up into two 30-minute sessions throughout the day.
- Schedule a specific time to exercise everyday then keep to your schedule!
- Take part in more intense activities that can improve your heart health, such as: running, dancing, swimming, cycling, and climbing stairs.
- Find exercise that you enjoy. You will be more likely to continue and improve your daily performance if you look forward to a favorite activity.
- Wear proper clothing and footwear. This has two functions. Clothing and shoes that are suited to your activity will enhance performance and offer the right kind of support for your body and feet. They will also place you in a better frame of mind for exercise. When you wear your favorite running outfit and slide into your special running shoes, your mind says its time to get out the door and put my feet in motion!
- Add everyday activities to increase your overall fitness level, such as gardening, housework, walking to the store, take the stairs instead of the elevator, and raking leaves.
- Always drink lots of water.
- If you feel discomfort or pain after an activity, use ice therapy immediately to reduce swelling and numb pain. Always have a cold pack in your freezer, ready and waiting. Most aches and pains attributed to exercise respond well to icing and will melt away within 24 hours after applying ice for several 20-minute sessions. Using cold therapy reduces down time, getting you back on schedule fast. (If the pain does not lessen within 48 hours after using ice therapy, is intense or becomes worse, see your doctor.)
Exercise every daytake care of your heartlive long!
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury
About the Author
About the Author: Louise Roach: health and fitness editor,
marketing specialist, product development consultant. Helps others find pain relief through the use of SnowPack Cold Therapy products. Learn more about the benefits of cold therapy at http://www.snowpackusa.com/ Sign up for *free* health/fitness e-newsletter at: http://home.netcom.com/~newsflash/Written By: Louise Roach
-
An Introduction to Heart Rate Monitors
A heart rate monitor is a contraption which lets users of fitness machines take note of their own pulse rate while training. The heart rate monitor typically comprises two constituents – a receiver and a strap. The strap applies electrodes to watch over the heartbeat and if the appliance is connected to a fitness machine, its screen will show up your heart rate to you. Receivers on the wrist commonly are in the form of timepieces that pace your heartbeat by calculating the period before blood heads on through the wrist veins. Heart rate monitors are turning out to be increasingly viewed in good regard and most pro quality exercise machines are accompanied by a cardio rate monitor as part of the deal.
If you have heart or blood pressure afflictions, having a pulse monitor while doing a workout is something you must do. You will not only be able to ascertain how your pump can handle stress, you will also be capable of controlling your heartbeat by playing around with the the speed on the training equipment. Some treadmills or ellipticals actually come with a built-in heart-rate controller system, which without human intervention slows the machine if your pulse rate is excessively up. This is quite of value, as it deflects a lot of heart-related problems that went on formerly with people getting fit harder than their heart could address.
Even without heart ailments, it is still helpful a heart rate monitor now and again. This way, you should be capable to monitor how your body takes care of very strong physical effort. To make sure you are fit and there will be no problems later, you should ready a daily pulse-rate table for one or two weeks, while getting fit at the same strength. You will notice if there are very high downslopes or ascendings in your heart beat, but the best thing to do would be to show this report to your physician, who will immediately notice any approaching difficulties.
If you are going to have to purchase a prime heart rate monitor, one of the more adopted manufacturers around is Polar. Polar technology has been around for two decades now and the company has achieved the status of being the industry leader in the heart rate monitors field. They have different series for heart rate monitors, ranging from novices and intermediates to pro athletes. You can also order your heart rate monitor from different categories, depending on what your needs are: Cardiac Rehab, Jogging, Cycling, Swimming (this includes a waterproof monitor-watch), Fitness, Weight Management and so forth.
Heart rate monitors are a step forward in home exercising, as working with them could aid to prevent and avoid many cardiac afflictions. Always pay attention to your heart rate monitor and try not to push your heart over the limits. Consult a doctor about what the normal pulse rate should be for your body type, in an effort regime. Combine this data with an exercise machine that supports heart rate measuring systems and displays them on their console, or even better, one that adjusts its speed to your pulse rate.
About the author:
Sophie Goldman is a freelance writer for The Exercise Equipment Blog, in which she mostly writes about her favorite exercise machines – elliptical trainers and exercise bikes.Written By: Sophie Goldman
Recommended
Tags
Archives
- November 2008
- July 2008
- December 2007
- November 2007
- October 2007
- September 2007
- August 2007
- July 2007
- June 2007
- May 2007
- April 2007
- March 2007
- February 2007
- January 2007
- December 2006
- November 2006
- October 2006
- September 2006
- August 2006
Alexa Rank
- Walk the Talk heart walk/run Sept. 11 - Sheboygan Press
- Coffee can help you live longer, says a recent study - Celebrities With Diseases
- Heart health linked to Brain function - Sky News Australia
- CHC to stay healthy with Happy Heart Run - Battle Creek Enquirer