 |
|
 DESCRIPTION
His doctor can determine the cardiac frequency target, which is the cardiac frequency whom one must exercise to regulate and continuously to increase his cardiac form. He will always have to be a minor that his maximum cardiac frequency. Several skills have been used to calculate this cardiac frequency target, from the age, the physical form and the level of interest in an exercise program. The cardiac frequency target comes to be 70 % of the cardiac frequency exact maxim at his age, and this one is obtained reducing 220 at his age.
Example: If you are 50 years old: 220 – 50 = 170 (maximum cardiac frequency). 70 % of 170 = 119 beats in minute (cardiac frequency target).
If Vd. has 50 years, 20 ó 30 minutes of a regular exercise that raises his pulse to 119 beats per minute, from 3 to 5 times a week, it will improve his physical form of considerable form. This calculation method must never be used in case of cardiac arrhythmias. Of course, at the time of designing a personal program of physical exercise, also there will enter consideration other parameters of common sense, like the proper general sensation of physical effort and weariness. The additional benefits of the exercise of high intensity are small, with a major risk of injuries of bones, muscles and joints. In the beginning, it is a question of increasing slowly the intensity and duration of the effort in a period from 4 until 6 weeks. Most of the cardiologists coincide that, to increase the physical form, from 3 to 5 meetings are necessary for week of aerobic exercise — exact to the cardiac frequency — from 20 until 45 minutes of duration. It is convenient always to include warming up activities. 
CLASS OF EXERCISE
The ideal is that that it entertains, with continuous activity but the minimal possible stress on the muscles and joints. Walk, swimming, cycling, jogging, skating or cross-country skiing are excellent. Other sports as tennis, basketball or dance can be aerobic and suitable, but they include periods of stagnation that diminish his aerobic value. If the walk is chosen, it must be an aerobic walk: Light, rapid and without interruption during at least 20 ó 30 daily minutes, and at least 3 days per week.
BEFORE STARTING
If it has more than 40 years, he is you sedentarily, obese, smoking, diabetic or hypertense, if it has problems of kidney, or if some nearby relative died of the heart before 50 years, consult his doctor before beginning no exercise program.
It is possible that a study previous to tolerance is indicated to the exercise.
TO SEE ALSO
WHAT DOCTOR CAN TREAT ME?
|
|
|
DESCRIPTION 
