Training Effect |
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The training effect is scientific jargon for having exercised and improved your cardiovascular system. as you do in aerobic exercise. You probably also have helped to build muscles, such as those in your legs and arms, in the process. When you finish, you are in better condition than when you started.
To get a training effect, you must:
Exercise is effective only when it is done regularly and with some rest periods, such as a day off every three or four days. You should exercise on five out of seven days. Once you have been exercising one way regularly for a year and are in shape, it is a good idea to use several different forms of aerobic exercise on different days, or weeks, to improve; each type of exercise provides its own benefits.
While exercising, the temperature inside your muscles increases to about 102 degrees Fahrenheit from its normal 98.6 degrees. That 3.4-degree rise (1 percent) increases the rate of metabolism over 17 percent, which increases circulation by at least 100 percent. This change in circulation brings more oxygen to all organs and tissues, including the brain, and, at the same time, flushes wastes (toxins) from your body. It is like a spring rain cleaning dirty streets; this is why regular exercise reduces the risk of just about every known disease.
A training heart rate is about 70 to 80 percent of the maximum rate your heart can beat safely. If you want to be precise in your exercise program, you should achieve this rate and keep it up for about twenty to thirty minutes. Table below displays average training heart rates.
Suppose you can't jog, don't have access to a pool or stair climber, or for some other reason can't exercise vigorously enough to achieve a training heart rate. Some people have no problem. A brisk forty to sixty-minute walk will impart a training effect, even though the heart rate is below the training level.
Other people can't reach a training rate easily. Some also need to exercise longer in each session. If you're one of these people, you must work a little harder to keep the gift of health you have and do even more work to make it better. And while working harder can mean running or walking faster, doing it longer is better; you don't place as much wear and tear on your joints.
Training Heart Rates for Average People
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