|
|
Fitness Articles |
|
10 Totally Unhealthy Eating Behaviors To Avoid! 10 Totally Unhealthy Eating Behaviors To Avoid! Take Control of Your Metabolism Weight Problems - Facts You May Not Know The Fountain of Youth Within US! Nutrition as an Attention Deficit Disorder How To Get Slim With Healthy Eating Habits Health Spas: Exercise Your Rights Who's Responsible For Your Health? |
Cardiovascular
Exercise Safety Precautions Provided
by Global Health & Fitness Cardiovascular exercise has
received a lot of attention over the last 15 years as the centerpiece of
physical fitness, weight management, and cardio respiratory (heart and
lung) health. The terms cardiovascular exercise, cardio respiratory
fitness and aerobic exercise are all synonymous. This kind of exercise
requires large muscle movement over a sustained period of time, elevating
your heart rate to at least 50% of maximum level. Examples include
walking, jogging, biking, swimming, and any other repetitious activity
that can be performed over an extended period of time. Cardiovascular exercise has
numerous benefits. They include a decreased blood pressure, increased HDL
(good) cholesterol (high-density lipoproteins responsible for removing LDL
(bad) cholesterol from the cells in the arteries and transporting it back
to the liver for removal from the body), decreased LDL cholesterol,
decreased body fat, decreased glucose-stimulated insulin secretion (this
increases capillary density and blood flow to active muscles), increased
heart and lung function and efficiency, and decreased anxiety, tension,
and depression. All of these benefits combine
to help lower your risk of cardiovascular disease by reducing risk factors
like obesity, hypertension, and high blood cholesterol. In addition,
cardiovascular exercise serves as a foundation for the activities of daily
living, sports, and other outdoor activities. Activities such as tennis,
golf, skiing, dancing, basketball, volleyball, boxing, hiking, and
strength training programs all benefit from cardiovascular exercise. Your
enjoyment of day-to-day and physical activities will also greatly benefit
because you will have more stamina, less fatigue and less risk of injury.
However, there are several precautions you should take to help maximize
exercise safety. Post-meal Exercise Cardiovascular exercise soon
after a full meal can compromise oxygen and nutrient delivery to the
working muscles, and cause gastric discomfort. Thus, you should wait at
least 60-90 minutes after a full meal before engaging in cardiovascular
exercise. The level of exercise and the amount and type of food consumed
affect the time required for digestion to be completed before beginning
exercise. The higher the exercise intensity and/or the greater the amount
food consumed, the longer the time should be between eating and
exercising. Exercising in Hot Weather
Another factor that increases
the risk of injury and complications is exercising in hot weather. The
following are guidelines to prevent heat stress: 1. Allow 1-2 weeks for
acclimatization to a hot environment 2. Avoid training in the
hottest part of the day, usually between 10 a.m. and 4 p.m., during the
summer. 3. Drink water before, during
and after exercise. During prolonged cardiovascular exercise, drink 4-6
ounces of fluids (preferably water) every twenty minutes. 4. Wear loose-fitting clothes
that allow for evaporation of sweat. 5. Decrease training
intensity by monitoring heart rate in hot environments. 6. Take a 10-15 minute rest
for every 45-60 minutes of physical activity. 7. Give special consideration
to, and use caution if you are a heat-sensitive person (obese, unfit,
history of heat stroke, etc.). Pollutants Pollutants can also have
adverse effects on the body. This is of concern if you exercise outdoors
in or near big cities. Some common ones include ozone, carbon monoxide,
and sulfur dioxide. The most problematic of these pollutants is ozone, or
smog, which is caused by the combination of ultraviolet light and
emissions from internal combustion engines. Ozone exposure may impair lung
function during cardiovascular exercise. Carbon monoxide is another common
air pollutant that can reduce exercise safety and effectiveness. This is
caused by exposure to crowded freeways or smoke filled rooms. Sulfur
dioxide is not a major irritant for most people, but those with asthma or
bronchospasms tend to be adversely affected by it. Cardiovascular exercise provides many important benefits that cannot be achieved by any other exercise or activity. Cardiovascular exercise is also very convenient; you can do it in the outdoors or inside while watching television or reading a book. However, when enjoying this great form of physical activity, be sure to adhere to these precautions so that your program is not only effective, but safe as well. Good luck: I hope you enjoy all the wonderful benefits of a safe and effective cardiovascular exercise program. |
