Aerobic and your heart rate

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The aerobic zone is the intensity at which the body uses its aerobic metabolic system to generate energy from fat and glycogen. When practicing, the practitioner needs to continuously use the main muscle groups, especially the legs to bring the heart rate when exercising to this area.

Aerobic activities such as running, brisk walking, cycling, swimming, rowing, treadmill, stair stepper, ski machine, rowing machine,... are all effective.

1. What is the aerobic heart rate zone?

There is a wide and narrow scope when it comes to the definition of aerobic exercise zones. Specifically:
Wide Range: The aerobic zone is between 40% - 85% of maximum heart rate. Aerobic is a type of metabolism in which oxidation processes involve oxygen. In this range, the athlete uses aerobic metabolism during exercise, the body does not have to switch to anaerobic metabolism. Anaerobic is a type of metabolism in which oxidation processes do not involve oxygen; Narrow range: More commonly used, involving 5 heart rate zones. According to this definition, the aerobic zone is the heart rate between 70% and 80% of a person's maximum heart rate. For people doing moderate to vigorous intensity exercise, in this range, 50% of calories burned are fat, 50% are carbohydrates, and 1% are protein. This can be considered as the heart rate zone to burn fat. Maximum heart rate (MHR) varies with age, sex, and exercise status. For ranges based solely on age and resting heart rate of 60, the following chart can be used:

2. Benefits of the aerobic zone

Is aerobic exercise good for the heart? Aerobic is a form of aerobic exercise. The aerobic heart rate zone helps increase the number and size of blood vessels in the muscles, and improves lung ventilation. As a result, the body can carry more oxygen to the muscles and remove waste products. At the same time, the practitioner can also burn stored fat to fuel the body's activities. This works well for people who want to lose body fat and lose weight.
SEE ALSO: Good sports for people with heart disease

3. What is the best aerobic exercise?

There is no one exercise that is best for everyone. Cardiovascular benefits are similar, as long as the type of exercise meets some basic requirements and the practitioner follows the goals of the recommended exercise program as prescribed by the doctor.
An aerobic exercise program should have 4 goals:
Use large muscle groups over and over for a sustained period of time; Exercise 30 - 60 minutes, 3 - 5 days/week; Meet heart health goals; Trainees enjoy the exercise. Accordingly, it should be noted that safety is paramount. When choosing a form of exercise, practitioners should consider certain factors to reduce the risk of injury or complications, and to make exercise more enjoyable. Athletes should consult a doctor before beginning any exercise program and should choose exercises they can sustain for the long term. It is important to choose exercises, performed at a level where the practitioner can continue to converse or speak clearly during the exercise (this assesses whether the exercise is too heavy).

4. Some popular forms of aerobic exercise

4.1 Walking

Walking is one of the simplest aerobic exercises, all you need is a pair of walking shoes. Trainers can change the intensity to suit their fitness level. Exercisers can walk outdoors or indoors, on a treadmill, etc. Walking is a good choice to start an exercise program with someone who has never exercised before or who has problems with their mobility. Osteoarthritis.

4.2 Cycling

Cycling is a valuable form of aerobic exercise. Practitioners can ride a stationary bike or a regular bike. Accordingly, cycling is also an ideal choice for people with joint or orthopedic problems that cannot walk for long periods of time (pain or difficulty). A program that combines walking and cycling can also be beneficial for the heart and not cause pain. In addition, cycling is also a good choice for those who are overweight over 22kg.

4.3 Types of aerobic exercise machines

Stair climbing machines, ski machines, etc. can provide a good aerobic exercise. However, training on this type of machine may not create much excitement for the practitioner, or too strenuous for beginners, weak health,... Therefore, to determine if this type of machine is Whether it is suitable for you or not, the practitioner needs to try the machine first.
Note, people with knee or hip problems should avoid using stair climbers and walkers as they can put stress on these joints. The advantage of these machines is that they can practice even on bad weather days (because of the indoor exercise machine).

4.4 Swimming

Swimming is a great form of aerobic exercise but should be considered before starting. For those who are just starting to exercise, are short or can't swim, it can be difficult to maintain an appropriate intensity for swimming of 30 - 60 suckers. In addition, swimming targets the smaller muscles of the upper body and is less effective than cycling or walking. Therefore, before deciding to practice swimming, people with heart disease need to consult a doctor.
Water aerobics and water walking are useful alternatives for people with joint pain. Accordingly, the thrust of the water helps to reduce the strain on the joints.

4.5 Jogging, aerobic dance

This is considered a safe exercise and has many benefits for people with good health. Jogging and aerobic dancing can both be practiced indoors. However, people who have orthopedic problems or suffer from chest pain and shortness of breath should not participate in these activities.
Before starting any exercise program, the practitioner should consult a doctor to ensure that there is a suitable and safe exercise option for health.

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References: verywellfit.com, my.clevelandclinic.org,