Endurance exercise reduces the
risk of cardiovascular disease and lowers blood pressure,
and it also has positive psychological effects. Various
scientific studies have shown that regular exercise reduces
anxiety, improves self-esteem, and increases
self-confidence.
Endurance exercise or endurance training consists of
performing low- to medium-intensity exercise for long
periods of time. e.g., walking, running, cycling, boxing,
dancing, skating, skiing, swimming, etc. for several miles to
hundreds of miles.
Physical endurance is differentiated from other forms of
physical stress in that in endurance exercise it is not
solely fatigue of the muscles and cardiovascular system that
force the effort to end. The need for sleep, the buildup of
non-recyclable waste chemicals, the depletion of convertible
energy stores and other needed chemicals (e.g., water,
sodium), physical injury, or psychological failure can also
bring the effort to an end.
Choose an exercise that is
1) convenient and 2) enjoyable ~ and start now.
A good 6-week starter program of aerobic exercise is
described here that will work for biking, boxing, dancing, walking,
running, skiing, biking,
swimming, stepping, or whatever you choose. Remember to warm
up and cool down, and don't increase your level more than
once each week to allow the body to adapt to your new level
of activity.
Weeks 1 and 2 Exercise continuously for 15 minutes three times each week,
not focusing on distance or speed. Simply work on getting
your time in while maintaining a steady pace and breathing
deeply.
Week 3 Exercise for 20 minutes, three times this week. The exercise
should feel like mild work, making you breathe deeply and
feel warm. After 10 minutes, check your pulse if you can.
It should be at about 60 percent of your predicted maximum
heart rate.* Speed up or slow down if necessary to keep your
heart rate at this level.
Week 4 Exercise for 25 minutes, three times this week. The exercise
should feel like moderate work and make you feel warm. You
should be able to carry on a conversation without becoming
more than slightly short of breath. Slow down if you cannot.
Aim for 60-70 percent of your maximum predicted heart rate.*
Week 5 Exercise for 30 minutes, three times this week. The exercise
should feel like moderate work, as described previously.
Aerobic activity begins to burn fat and cholesterol after 20
minutes.
Week 6 Exercise for 35 minutes, three times this week. The exercise
should feel like moderately heavy work, and you can aim for
70-75 percent of your maximum predicted heart rate if it
feels good. If one of your goals of exercise is weight loss,
5 days of aerobic exercise for 35 minutes or more is
recommended. After 6 weeks, you can either gradually
increase exercise time to 45 or 60 minutes or increase the
pace within the 35-minute time frame.
Aint' No Stopping You
Now!
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