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Exercise Aerobic
By Scott Sumner
Basically your health is a central factor of how you feel each day.
Besides your mind and how you think, it is the next most important area
of life.  We hear so often the phrase "If you don't have your health
what do you have." This is an extremely true statement. You can have all
the money you'd ever want but if your body is injured, or you constantly
feel fatigued like a drained battery, it's impossible to find fun in
life.
In the last five years, I've invested countless hours thinking, reading,
and obtaining help with my own health. One can  assemble a great team of
health consultants to address basic requirements. There are many skilled
professionals who can help you achieve optimal health. These can range
from your  family doctor, to personal trainers, to massage therapists,
to certified dieticians and to physiotherapists. The list can go on
depending on your circumstances, but these five would form a great start
for anyone.
The overriding fact I learned in health is that even with all the help
from people, there is  only one person who can make a major difference
in your personal health.  YOU! You have to make it happen because no one
will eat for you, or exercise for you or get the proper rest for you.
They will assist you, but at the end of the day YOU! must do what has to
be done.
  About five years ago I had a physiotherapist design a fitness program
for me. He not only prescribed a personal exercise plan, but actually
attended each session for  12 times to help me form the habit of wanting
to do it. Fitness training always requires numerous sessions before the
benefits and the results become measurable, and only then do you become
self motivated to want to go yourself. Remember YOU are the only one who
can exercise your body. A personal trainer can encourage but you control
you muscles.
 Cardiovascular training occurs when your heart activity level gets into
the TRAINING ZONE. What's that you ask? Its when your heart beats fast
enough to make it as a muscle improve. At rest our heart doesn't have to
work to it's full capacity. In essence it can coast, and when it coasts
it doesn't improve. If you are doing something more strenuous your heart
will pump harder, resulting in a capacity gain and a strength gain. You
can tell whether you in the training zone by subtracting your age from
220 and then taking 60- 75 % of the level. Next measure your heart beats
to determine whether your heart beat is in your training zone. For
example, if you are 40 years old subtract 220 - 40 = 180. Take 60 to 75
of this or 108 to 135. Take your pulse at your wrist and measure the
number of beats in 10 seconds and multiply by 6. If you count 20 x 6 or
120 you know you are in  the training zone, and are getting great
benefits for your heart and lungs. You are using 67% of your heart's
capacity.
     So how do you get your heart rate up? Basically you have to get
moving. My favorite exercise has always been the Stairmaster. This
program simulates stair climbing which you can make  easier or harder
depending on the resistance level on the machine. Also, the time
duration is important. Standard thinking suggests that getting you heart
beat elevated for at least 20 minutes for three times per week is a
minimal level for cardio vascular fitness. My feel is if you could aim
for 30 minutes, 4 times per week all the  better. However, every person
is different, and your current level of fitness has a big impact on
this.
   Other forms of cardiovascular activity includes the tread mill which
allows you to walk inside, the stationary bike , the skiing machine,
and  an endless variety of other physical enhancement machines. The
outdoors should also be an option. Brisk walking, running, bicycling and
so on are great. You must remember to get into the TRAINING ZONE.  So
check you heart rate before you start, as well as during your fitness
activity. A cardiovascular activity level coupled with good diet will
balance your body to its desired weight. Your body wants to be efficient
and not carry extra fat or weight. This type of activity will let it
operate the way it should and YOU WILL FEEL BETTER!
Next time wil will talk about Anaerobic exercise- muscle development.

About The Author:
Scott Sumner grew up in Northwestern Ontario Canada  and is a graduate of Lakehead University's ( Thunder Bay, Ontario Canada ) Honour Bachelor of Commerce Program as well as York University's ( Toronto, Ontario Canada ) Master of Business Program. He founded North Superior Publishing Inc, a regional specialty publishing company almost 20 years ago in 1982.  This company has published 10 ongoing titles in the areas of real estate, business, lifestyle, travel, golf, snowmobiling, automative and family. His book Create An Exceptional Life: Mind, Body, Money can help you look at ways to accomplish more in your life that you ever thought possible. It will start you on a process of living your life to it's fullest potential.
Visit www.scottsumner.com