We should exercise at any age and with virtually any disease. People with cardiovascular problems should also be physically active, of course, in a strictly planned and controlled way. We suggest which aerobic exercises to choose and how to prepare for them.
Fat burning and heart rate
To be effective, aerobic exercises should take place at a time when our body is best able to burn fat. Yes, there is a time that not everyone knows about. Your body tells you whether your body is there at the right time puls. It is calculated as follows: 220 – (your age) x 0,75. So let’s take the example of a 60-year-old woman. Her pulse during exercise is calculated to be 120 beats per minute, and this is when she burns the most calories. Therefore, we should adjust the effort according to age and preferably equip ourselves with a device for measuring and controlling the pulse. Such a device is found, for example, in stationary bikes.
Exercises you can do
Good and effective aerobic exercises are: gentle jogging, riding a stationary bike (15-20 minutes a day), elliptical trainer (also 15-20 minutes a day), stair stepper, fast walking or Nordic walking. Do not choose exercises that require too much effort, such as intensive, long runs or long-distance walks.
When to do aerobic exercise?
The effectiveness of these exercises is strictly dependent on the time of day they are performed. So we only have it during the day 2 Possibilities of performing effective exercises:
- In the morning before breakfast. Cardiovascular exercises should be performed in the morning and on an empty stomach. Don’t be skeptical about it. Exercising at this time of day burns fat by up to 300%! The lack of glycogen in the body (sugar converted into glucose) is responsible for such fast and effective burning. Then the body does not focus only on burning it, but “spends” more time on getting rid of calories from another title. So you can choose, for example, morning jogging and “fly” to the store for rolls. Drink half a liter of water before exercise to prevent dehydration.
- After preliminary exercise exercises. Another time of the day when you should focus on aerobic exercise is immediately after strength training. Why then? Because during the day our body begins to get rid of calories after about 30 minutes. from the start of training. It is only after this time that the glycogen stores run out and the body begins to get rid of the remaining fat.
So aerobic exercise is effective, burns fat, and strengthens the heart if you start it early? So you should practice for another 20-30 minutes. and if you are not an experienced athlete, you do not have a perfectly balanced diet and you do not use dietary supplements that protect your muscles, then you should exercise up to 45 minutes, 5 times a week. These recommendations apply to both men and women.
It should be known that only professional athletes perform exercises twice a day for 2 minutes. People with cardiovascular problems should choose one time of the day, exercise gently, calmly, at their own pace, and the time of exercise should be consistent with our capabilities. Know that more is not always better and this is especially true for aerobic exercise.