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Now that I've reached my mid 40's, it's become more important than ever to find aerobic exercise that's low in impact. Years ago, 4 mile runs and high intensity step aerobic classes were the norm, but those days are long gone. Recently, I've come to appreciate the benefits of indoor cycling and spinning classes.
One major benefit I've noticed after adding indoor cycling to my workout regimen has been an increased energy level. If you've ever gotten drowsy at your desk mid afternoon, you know exactly what I mean. Another significant benefit has been decreased tension and much more restful sleep. And yet, it wasn't easy to consistently commit to these classes. In fact, I almost quit just after I started.
One consideration I hadn't factored in was a reacclimation period to aerobic activity. Many of my classmates had been doing spinning classes for quite a while, and their proficiency level left me discouraged. I didn't consider that I needed to embrace a concept called aerobic base building, which basically means establishing a base level of aerobic fitness. Just as it's important to build a solid foundation for your house, it's equally important for your fitness level.
Building Your Aerobic Base In Three Steps
There are considerations you'll need to accept as you build your aerobic base. With indoor cycling, you'll typically have display monitors telling you how hard and how long you're working, which is quite helpful. The same is true with spinning classes, as most instructors provide specific instructions during the class to monitor exertion level. Here are the three factors explained:
Step One: Know Your Target Heart Rate
First, you'll need to know your target heart rate. Your target heart rate is a range that's 65% to 80% of your maximum heart rate. Determining your maximum heart rate is easy -- just subtract your age from 220. Then, multiply that rate by 65% to get the lower end of your target rate, and by 80% to get the upper end. As an example, I'm 46, so my maximum heart rate is 174. 65% of 174 is 113, and 80% of 174 is 139. That means I should strive to pedal at an exertion level that makes my heart beat between 113 and 139 times per minute.
Step Two: It'll Take Some Time
Expect to build your aerobic base over a 6 to 8 week time frame, possibly longer if you've been inactive for a while. Plan to gradually challenge yourself so you can maintain your target heart rate for a longer period of time. Remember, the longer you work out at your target zone, the more fat you'll burn.
Step Three: Increase Your Endurance And Intensity
Once you've built your aerobic base and know your target heart rate, it's time to challenge yourself. Add to the length of time you work out, and push yourself a bit harder. You'll find as you become more fit, you'll need to challenge yourself to reach your target heart rate. That's good, because it means your heart is healthier, you've attained increased cardiac output, and you're more fit overall.
After a few weeks at most, you'll begin to notice the positive effects of indoor cycling. You'll have more energy, you'll sleep better, and if you watch your diet you'll lose weight as well. If high impact exercises cause your joints to ache, you'll find spinning classes and indoor cycling to be a very viable and challenging alternative.
One major benefit I've noticed after adding indoor cycling to my workout regimen has been an increased energy level. If you've ever gotten drowsy at your desk mid afternoon, you know exactly what I mean. Another significant benefit has been decreased tension and much more restful sleep. And yet, it wasn't easy to consistently commit to these classes. In fact, I almost quit just after I started.
One consideration I hadn't factored in was a reacclimation period to aerobic activity. Many of my classmates had been doing spinning classes for quite a while, and their proficiency level left me discouraged. I didn't consider that I needed to embrace a concept called aerobic base building, which basically means establishing a base level of aerobic fitness. Just as it's important to build a solid foundation for your house, it's equally important for your fitness level.
Building Your Aerobic Base In Three Steps
There are considerations you'll need to accept as you build your aerobic base. With indoor cycling, you'll typically have display monitors telling you how hard and how long you're working, which is quite helpful. The same is true with spinning classes, as most instructors provide specific instructions during the class to monitor exertion level. Here are the three factors explained:
Step One: Know Your Target Heart Rate
First, you'll need to know your target heart rate. Your target heart rate is a range that's 65% to 80% of your maximum heart rate. Determining your maximum heart rate is easy -- just subtract your age from 220. Then, multiply that rate by 65% to get the lower end of your target rate, and by 80% to get the upper end. As an example, I'm 46, so my maximum heart rate is 174. 65% of 174 is 113, and 80% of 174 is 139. That means I should strive to pedal at an exertion level that makes my heart beat between 113 and 139 times per minute.
Step Two: It'll Take Some Time
Expect to build your aerobic base over a 6 to 8 week time frame, possibly longer if you've been inactive for a while. Plan to gradually challenge yourself so you can maintain your target heart rate for a longer period of time. Remember, the longer you work out at your target zone, the more fat you'll burn.
Step Three: Increase Your Endurance And Intensity
Once you've built your aerobic base and know your target heart rate, it's time to challenge yourself. Add to the length of time you work out, and push yourself a bit harder. You'll find as you become more fit, you'll need to challenge yourself to reach your target heart rate. That's good, because it means your heart is healthier, you've attained increased cardiac output, and you're more fit overall.
After a few weeks at most, you'll begin to notice the positive effects of indoor cycling. You'll have more energy, you'll sleep better, and if you watch your diet you'll lose weight as well. If high impact exercises cause your joints to ache, you'll find spinning classes and indoor cycling to be a very viable and challenging alternative.
About the Author:
Jim Hofman recently added spinning classes to his workout plan, and the results have been very positive, including weight loss and increased energy levels. If you want to get maximum benefit from your aerobic workouts, be sure to visit Jim's resource site devoted to indoor cycling . Get a totally unique version of this article from our article submission service
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