Aerobic exercise-pain-discomfort

Article by Jennifer Chu, M.D.

Aerobic exercise-pain-discomfort – Health
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Aerobic exercise suggestions for cardiovascular fitness include moderate-intensity exercise for at least 30 minutes a day 5 days/week. This can be achieved by walking 1.5 miles daily at 3-4 mph. Three 10-minute walks a day each day has also been suggested. Resistance training to help promote health benefits is also beneficial. How do you get chronic pain patients to have an aerobic exercise? They are told by others around them to exercise whereas their bodies tell them to rest. What is the best compromise? If they exercise there is exacerbation of pain. However some of them push themselves through pain believing in the “no pain no gain” trend of thinking. A significant factor in nerve related muscle pain is lack of blood supply to the muscles and nerves. Therefore taking extra pain medications to suppress the muscle pain during and after exercise will have little effect on the muscle spasms already formed inside the muscles. These newly formed muscle spasms related to exercise will cause more pain from having a traction effect on the nerves and blood vessels within the muscle, and also pull on the bones and joints causing increased pain. Patients with chronic pain must keep mobile and cannot follow suggested or standard guidelines for aerobic exercise. They must follow the guidelines given by their body. They must not perform aerobic exercise continuously even for ten minutes if they have pain exacerbation. They must rest immediately for the equal amount of time that they have exercised. Therefore they must exercise in places where they have access to a seat so that they are able to sit down and rest immediately if need be. Exercising in a controlled climate situation is essential. Climbing up and down steps as part of activities of daily living must be incorporated into the aerobic exercise program. Moving the arms and legs against gravity will act as resistive exercises. Tai Chi is the perfect aerobic exercise since it will involve also balance activities. Performing tandem walking will also improve balance. Standing on one leg at time while holding onto something solid will provide muscle contractions essential for prevention of osteoporosis. The non-supporting limb can also be mobilized to exercise while standing on one leg. The concept in exercising for chronic pain patients is to maintain and/or increase mobility and balance. Increasing heart rate should not be the goal if it will exacerbate the pain such that they are miserable. Patients with chronic pain or discomfort cannot exercise using rigid guidelines such as preset time, number of repetitions or distance. http://technorati.com/tag/aerobic+exercise© 2007 copyright http://www.stopmusclepain.com Aerobic exercise|pain|discomfort

About the Author

Jennifer Chu, M.D., founder of eToims Soft Tissue Comfort Center® is also President and CEO of eToims Medical Technology LLC, a medical device company with training programs in eToims® Twitch Relief Method. She is an Emeritus Associate Professor in the Department of Physical Medicine and Rehabilitation at the University of Pennsylvania, where has been on faculty for more than 30 years. http://www.stopmusclepain.com

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Aerobic Exercise Is Centered On Oxygen Consumption Equivalency

Article by Eddie Lamb

Aerobic Exercise Is Centered On Oxygen Consumption Equivalency – Health – Fitness

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Aerobic exercise is a physical exercise that is closely associated with anaerobic exercises and, because they use oxygen to let the muscle generate energy, aerobic exercises include all types of exercising but are concentrated mainly on those that are performed at levels of intensity that may be described as being moderate and for extended lengths of time.

Helps To Maintain Higher Heart Rates As Well As Burn Up Fats And Glucose

Aerobic exercise will help to maintain a higher heart rate and the oxygen is used to burn the fats and glucose to produce adenosine triphosphate, which is the carrier of basic energy for each and every cell. At the beginning of aerobic exercises, glycogen gets broken down in order to produce glucose but if there is no glucose present, it would result in fat beginning to decompose. The decomposition of fat is a process that takes its time and also result in performance levels going down. When the body starts to use fat as a fuel, it causes what marathon runners call hitting the wall.

There are a number of different types of aerobic exercises and the typical aerobic exercises are ones that are performed at levels of intensity that may be termed high and for quite some time. In the case of a person running a long distance at a reasonable pace, it is treated as being similar to an aerobic exercise, while sprinting is not considered to be aerobic exercising. In fact, any physical activity that is continuous motion will be termed as being aerobic exercise, though activities that have frequent breaks are not thought of being as aerobic exercises.

Aerobic exercise is the method and term that was developed by Kenneth H. Cooper, who was an exercise physiologist working in the US Air Force. Being a person greatly enthused by exercising, he found it puzzling as to why some people performed better while others performed poorly. By measuring systematic performance of humans that used a bicycle ergometer, he began to measure performances that sustained it by using oxygen. In 1969, he took out the book called Aerobics that included exercise programs that scientifically were used for running, walking, swimming and bicycling. A major criticism of aerobics is that it is not suited for professional requirements such as those of athletes, combatants, and police and fire personnel. This may be because aerobic exercises do not provide muscular strength, especially in the upper body.

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Eddie Lamb publishes an abundance of information on a range of topical subjects. You can find out more about water aerobics equipment, aerobics clothes and water aerobic shoes by clicking on the links.

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Related Aerobic Exercise Programs Articles

the aerobic exercise

Article by yysky ing

the aerobic exercise – Publishing – Copywriting

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Exercising aerobically is probably the critical formula to the healthy human body. Whereas weight lifting is effective with sculpting an amazing work, cardio will be cornerstone to your training session and is particularly the muse for that healthier life. Despite the fact aerobics prevent you healthy, a lot of these work outs can also help any vigorous wellbeing.

Those that have diabetic take advantage of aerobic exercises. All the workout assists in maintaining blood glucose on aim for. Only supplementing with pretty quick go around triple 7 days can get rid of your as well as very much. This should help you steer clear of risks a consequence of type 2 diabetes during the period of moment. These side effects include coronary disease and also elimination fail.

Your personal cardiovascular will probably thank you, far too. Healthy and balanced cardio exercise will probably strengthen the center muscle tissue this also helps to the tibialis posterior muscle to pump even more continue by means of every heart rhythm. The main benefit of here’s your heart and soul doesn’t possess to get results seeing that hard to get exactly the same degree of blood through your process. This less body which usually comes using each one cylinder, the harder music each minute recommended to get the job done.

The following improved the flow of blood advantages a part of the body in the process. Very good stream may be a blessing to every single in ., giving breathable oxygen together with nutrients and vitamins for the cells. An effective core provides the circulation of blood essential maintain ones physical structure well-fed. Furthermore, it protects that this entire body becomes enough o2 to help you the application perform to its biggest ability.

Your current feeling will in addition boost any time you enjoy reliable exercising aerobically. This work out aids raise your atmosphere and yes it allows give your body the energy it should whole everyday activities without trouble. Cardio also is a great way to ease stress and panic.

Women bother about osteoporosis as time passes. Warning signs of weakening of bones develop into crystal clear initial 30?s generally in most women. Putting weight bearing cardiovascular exercise in to the weekly plan might help yourself build good osseins. Probably the most common weight bearing activities approximately at this time is certainly trekking.

People that have problems with ailments love joint inflammation will benefit out of low-impact or simply no-impact cardio for instance golfing plus aqua weight training. These particular work outs are nice with your knees and lower back. A large number of consider that all of these fun-based activities basically increase their movement over time.

Naturally, all these rewards happen to be appealing to every one persons. Then again, most people choose to drawn in exercise due to the fact it is good to handle our own fat. Pairing a good, well-balanced healthy eating plan along with cardio pastime bring about the most common benefit of most; an important beautifully nutritious system.

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Come with me: Home Office Furniture Desk,Patio Sliding Glass Doors,Instant Hot Water Dispenser

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The Big Impact Of Low Impact Water Aerobics

Article by Dr. Rose Windale

The Big Impact Of Low Impact Water Aerobics – Health

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Low impact water aerobics is a fun and exciting means of getting in shape. Done in chest deep water, low impact water aerobics may involve some warm ups and stretching as well as cool down exercises. Low impact water aerobics may also include entertaining dance steps while wallowing in the pool. Unlike high impact aerobic exercises that leave you sore and drain all the energy out of you, low impact water aerobics can give you an energetic and refreshed feeling afterwards. A large percentage of individuals find it difficult to adhere to a regular aerobic exercise regimen as they can eventually lose enthusiasm in doing the exercises.

High impact aerobics can be so painstaking that the concept of exercising has become tormenting to so many people. Some people eventually lose interest in exercising as they are not aware that they can do low impact exercises with maximum health benefits. Such is the case of low impact water aerobics. The program actually doesn’t require a person to do backbreaking vigorous exercises. There may be minimal strenuous activities in low intensity water aerobics but the program can be remarkably efficient as the exercises are done in the water. As the water provides resistance while executing the exercises, low impact water aerobics can be effective in flexing the muscles thereby building up muscular strength.

Unlike high impact aerobic exercises, low intensity water aerobics doesn’t leave you aching and exhausted as you don’t have to do all those jumping and heavy stretching. The exercises may be done in the water but this doesn’t put pressure on the body at all. Wading in the water can be cool and invigorating, thus less effort is required in low impact water aerobics. People of all ages are capable of doing low intensity water aerobics from children to adults and the elderly. Even pregnant women can benefit from the program as it has been proven to be less arduous and is safe.

When incorporated into a health regimen, low impact water aerobics doesn’t run the risk of damaging the bones and the joints that’s why the elderly are able to carry them out. Weak bones and wobbly joints are not impediments in enjoying water aerobics which is synonymous with an exciting, relaxed way of regularly doing an exercise program. For expecting mothers, low intensity water aerobics can even be safe for their babies. If an individual has a medical condition that may inhibit him from doing strenuous physical activities, low impact water aerobics can be one of the best choices to be fit and well.

Low intensity aqua aerobics may require less effort in exercising with a minimal duration of 45 minutes but it has a big impact on the health. It will aid in the rapid burning of calories thereby causing weight loss. Consequently, an individual will feel better as he looks better. Low impact water aerobics is also beneficial for the heart as it enhances the endurance of the cardiovascular muscles. Implementing low impact aqua aerobics as an inclusion to the health regimen will prove not only beneficial to the body but to the overall well-being as well. Providing an individual with an easygoing yet helpful means of exercising as well as having fun socializing with other participants in the program, low impact water aerobics can also be an enjoyable way of socializing and gaining friends.

Low impact water aerobics can be one of the ultimate solutions for a unique, enjoyable and safe way for an exercise regimen that would promote fitness and overall well-being.

About the Author

The author of this article Rose Windale is a Health and Wellness Coach who has been successful with several natural health programs for many years. Rose recently published a step-by-step guide on how to lose weight the EASY way and become totally healthy and happy. More info on her life-changing eating habits plan at http://www.FlabAndFatAway.com.

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Dr. Rose Windale

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Aerobic exercise-chronic pain

Article by Jennifer Chu, M.D.

Aerobic exercise-chronic pain – Health

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Aerobic exercise is commonly performed through pain since commonly people subscribe to the notion that “no pain is no gain. In nerve related muscle pain, however, the major component of pain is secondary to lack of blood supply to the muscles and nerves. This arises because the muscles have become very tight and shortened secondary to spinal nerve root irritation from sudden onset or slow insidious trauma. The tight muscles press upon the intramuscular nerves and blood vessels. These tissues are very pain sensitive and in the presence of poor blood supply to these tissues as well as muscle, pain results. Additionally, the tight and shortened muscles can have a traction effect on the bones and joints creating more pain. When one performs aerobic exercises in the presence of chronic pain due to tight muscles, the muscles shorten even more causing further compression on the intramuscular nerves and blood vessels. This leads to more pain since the contraction of muscle utilizes energy which in normal situations is supported by an increase in blood flow to the muscle but this mechanism is unsupported in patients with chronic pain. The supply of blood continues to be poor while the demand for more blood is increased. The exercise also produces pain provoking waste products that need to be washed out but their stagnation causes congestion leading to more pain. Additionally, the increase in tightness of the muscles will have a further traction effect on the pain sensitive bones and joints and the pain becomes magnified. Further nerve damage will also add on to the pain.Many patients state feeling better during the aerobic exercise or stretch exercise. This may be due to the release of morphine like neurochemicals called endorphins from the brain and spinal cord which have pain relieving effects. However, the pain increases over the next day or two. Although they feel worse after the exercise, patients feel compelled to continue with daily exercise even though they have more pain. They do not see the direct connection between exercise and the increase in pain since during exercise they may feel better. Often, chronic pain patients also perform aerobic exercise in pain believing the “no pain no gain” model. This is an inappropriate model for patients to follow. Patients who have pain must stop immediately when they feel their muscles tighten, allowing the muscles to rest. Patients should exercise and rest for an equal amount of time that they exercised, for example, if they exercised for five minutes, they must rest for five minutes. They can do this type of of exercise multiple times during the day rather than one long period of exercise for 30 minutes. The duration of exercise is best determined by the time of onset of the exercise to onset of discomfort rather than to increase in pain. The duration of rest is determined by the time taken for the pain to dissipate. This pattern of exercise will help prevent the underlying pain from getting worse.http://technorati.com/tag/aerobic+exercise

Wading In Water Aerobics

Article by Sutiyo Na

Wading In Water Aerobics – Health – Weight Loss

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Physical activities like walking, running, dancing and swimming can be considered aerobics. Aerobics are exercises which increase the heart rate and at the same time pump more oxygen into the blood vessels. There are different kinds of aerobic exercises which can be defined based on the equipment used in the workout program. Water aerobic workout is an example of an aerobic workout.

Water aerobics or aqua aerobics can also be referred to as waterobics. This kind of workout is usually performed in a swimming pool with waist-deep water. It could be in an indoor or outdoor pool, with water temperature of 82

What Are The Best Exercise DVDs For Weight Loss

Article by Trevor Dalley

What Are The Best Exercise DVDs For Weight Loss – Health – Weight Loss

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Because fitness is such big business, you can find exercise videos and DVDs by the dozen.

But which are the best exercise DVDs for weight loss?

That really depends on what you like. The best DVD for someone else might not be for you.

What kinds of exercise do you like the best?

Do you prefer walking or do you like to run? Do you use an exercise bicycle, or do you like to go swimming?

Have you always wanted to try ballroom dancing? Or would you feel silly bouncing around in your living room?

You need to ask yourself several of these questions to help you decide which exercise DVD will help you lose weight.

The general answer is, however, that any DVD you use will help you.

No matter what it is, as long as you use it, it will help you lose weight.

That’s because you’ll be getting a certain amount of exercise each week.

The problem is that if you don’t like it, you’re not going to use it.

If you buy that weight loss exercise DVD that you can’t keep up with and leaves you exhausted, how often are you going to put it in?

You need to find one that you like and that you can do.

The best way to do this is to hit your local library or video rental.

You don’t have to buy the DVD to try it.

Rent or borrow a few and try them for a couple of weeks. You’ll have at least one that you like better than the others.

If none of them are standout favorites, then choose the one you like best and look for other DVDs that are similar.

If your favorite DVD is an aerobic dancing weight loss workout, but you really don’t like it that well either, you at least know what kind of exercise to look for.

Because dancing DVDs are so varied today, you can find almost any kind of dance routine you like.

If you rented several and the one you liked best was a belly dancing routine, but you don’t really like it that well, try a hip-hop dancing DVD or salsa dancing DVD designed for weight loss.

If you’re more of the boxing, kickboxing and gym workout type, there are several weight loss DVDs that you’ll enjoy.

Tae-Bo DVDs were the first of this kind to become popular, and they are still available.

Maybe you’re losing weight but you also want a work out to help you increase your strength and flexibility. These types of exercises are important, too.

You can find yoga and Pilates DVDs that will lead you through excellent routines. There are many of these workouts to help you lose weight.

You can even buy exercise DVDs that lead you through a walking in place work out in front of your television.

There really is something for everyone.

The most important thing to remember is that the best exercise DVDs for weight loss are the ones that you will use on a regular basis.www.diabetestype2-diet.com

Learn how to help you Lose Weight – 7 Tips you need to know! http://www.benefitsofweightloss.co.uk

These types of tactics are particular to the Benefits Of Weight Loss and will basically amaze you because of their usefulness. I couldn’t believe it as I noticed how quickly my Weight Problems improved.

About the Author

For Much More Easy To Understand Assistance With Your ultimate Combat With Losing Weight Click Here www.diabetestype2-diet.com

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Trevor Dalley

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Find More Aerobic Exercise Weight Loss Articles

Getting Heart Fit. The Importance of Aerobic Exercises.

Article by Roderick Corkern

Getting Heart Fit. The Importance of Aerobic Exercises. – Health – Fitness

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Aerobic exercise is as important to the success of your aerobic fitness program as your heart is to living. Aerobic exercise programs or more correctly, cardio exercise programs, are the primary means of maintaining your heart health. Allow your heart and lungs to weaken through disuse and all of the activities in your daily life will be more difficult. Engage in a cardio exercise program in one or more of its many manifestations and your quality of life will soar. Whether you walk or run, swim or bicycle, hike or do aerobics, the physiological and psychological benefits to your body and mind are enormous. If you don’t know how or where to begin your cardio exercise program, then why not choose aerobic workout programs to get you on the path to wellness. The first step is always the hardest, especially if you don’t know where to put it. Whether you are headed for the pool or the gym, the bike path or your favorite trail, the aerobic exercise programs that we offer will get you started, guide you along the way and keep you going when the going gets tough. Few of us would embark on a trip to a destination where we had never been before without a road map. Use the aerobic exercise programs that best suits you as your road map to your ultimate destinations of heart health, healthy living and wellness.

Aerobic exercise uses large muscle groups rhythmically and continuously and elevates the heartrate and breathing for a sustained period. Common examples include walking, jogging/running, swimming, rowing, stairclimbing, bicycling, cross-country skiing, step and dance exercise classes, roller skating, and the more continuous forms of tennis, racquetball and squash.

Care and consideration should be used in selecting types (modes) of aerobic exercise. Depending on your goals, physical condition and injury/illness history, different types may prove to be preferential for your particular situation. However, in general, it is a good idea to “cross train”. i.e., alternate between and among several appropriate exercises. Although aerobic exercise is not technique or concentration intensive, proper technique is still very important to optimize your efficiency and prevent injuries. The way you observe everyone else performing an aerobic exercise may not be the right way (e.g., “straight arming” and leaning over on the stairclimbing machines). Obtain quality technique from an exercise physiologist/trainer.

How to start your aerobic training program:1. Desire or motivation that is from who you are, not to get something.2. Start thinking about eating better. Without good fuel it’s hard to get the energy to train.3. Set your goals within yourself and make them realistic. 4. Make the time, create a flexible schedule with alternatives5. Stick to it. Remember, consistency is more important than intensity.6. Understand the basics of bio-mechanics, even for walking7. Get your family to start with you. It’s always easier if your partner is doing a similar program with you.8. If you smoke, start making an effort to cut down.9. Just start eating less, and limit snacks to fruit.10. Cut down on fats, sugar, liquor, canned food, etc..11. Eat more of fruits, vegetables, nuts, seeds, whole foods, grains, etc.12. Drink more water, read more books, and have more fun in your life.

About the Author

Roderick Corkern is an active fitness and exercise equipment expert with over 16 years of helping people overcome fitness issues and teaching them to integrate exercise into their life.

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Roderick Corkern

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Related Aerobic Exercise Program Articles

Aerobic exercise Should Be Fun

Article by Annaft

Aerobic exercise Should Be Fun – Health – Fitness

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A lot of people choose to stay out of shape because they find exercise boring and too hard to stick with. The fact is exercise doesn’t have to be routine at all to be effective. When it comes to the most important kind of exercise, it can be downright fun, too. Aerobics exercise takes on so many forms there really isn’t an excuse for a person to not get involved.

Aerobics exercise is really nothing more than an activity that gets the large muscle groups ‘ the cardiovascular system included ‘ moving in a constant and even rhythmic manner. This kind of exercise gets the heart pumping, the lungs working and the blood flowing.

Considering the many benefits of aerobic exercise, it’s a shame that more people don’t seek out what works best for them. The reality is this form of exercise can lower blood pressure, burn calories, increase heart health, reduce risks for diabetes and heart disease and a whole lot more. Those who want to look better, feel better and build their endurance turn to this kind of exercise to find the answer.

Aerobics exercise can take on a whole lot of forms and still be effective. If one type doesn’t fit personal tastes, there is more than likely another that will. Examples of aerobic exercise include:

â• ¢ Running, jogging and speed walking. Since they get the legs moving and the heart pumping, this type of routine works well for an aerobic workout. Add in a set of arm weights and almost the entire body will get a good once over in the process.â• ¢ Cycling. This, too, is a perfectly acceptable form of aerobic exercise. Working the legs, back, stomach and especially the heart and lungs, cycling is a great option indoors and out.â• ¢ Swimming. The cardiovascular and fat burning properties of this low-impact workout are hard to beat. Plus, when this aerobic exercise is done with friends, it can be a real blast.â• ¢ Kick boxing. A fun kick boxing class or even home routine constitutes a fantastic aerobic workout. Mix it up with a little stretching and weightlifting and the whole body will get a great workout.â• ¢ Dancing. Many forms of dance, from jazz to tap and beyond, can provide a solid aerobics routine. This can be particularly fun when a partner is brought into the mix.

The list of potential aerobic exercise routines just goes on and on. From actual classes to home routines, the key is finding something that’s fun and sticking with it. Whether it’s dancing the cha-cha or swimming laps with a friend, this form of exercise can be anything but boring.

About the Author

Interested in Fitness.

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Annaft

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Fast Weight Loss – Best Simple Aerobic Exercises to Speed Up Your Weight Loss Process

Fast Weight Loss can be attained with a good weight loss program complemented by an adequate amount of good exercise. While a good weight loss program typically has its own exercise program, there are some exercises sessions you can add in your daily training menu to speed up the process. Note that in special diet cases such as a program that involves fasting, detoxification, drug consuming, or a fed diet it is not advised to adding another training session; stick to the exercise included in the program since it has been adjusted to your body condition during the program. But if you starting a diet with long term permanent weight loss aim, these two exercises methods will add a nice weight reduction

Weight Training; some program only suggest mild exercise such as yoga or walking which is good for obese or busy people. But if you have some extra time and willpower, adding a weight training session will reward you nicely. The extra muscle you gain through weight training will need extra calories to maintain, that means you will burn more calories even when you’re doing nothing or resting. Weight training on regular basis, also proved to raise body metabolism, which is good for your weight management. Do not do this every day since your body will need time to repair the muscle after a weight training session; 3-4 times is recommended.
Aerobic Exercise of Your Choice; aerobic exercise is exercise that help you take air into the lungs such as jogging, cycling, or swimming. These activities will improve the distribution and consumption of oxygen throughout the body and improve heart rate, which in turn will help you remove excess fat and toxins. Aerobic activities include running, walking fast, swimming, biking, rollerblading, skiing, hiking, dancing, rowing, kayaking, and canoeing; choose one that you enjoy and you will find yourself eager to do it without being forced, enjoying your weight loss process. Note that if you find yourself gasping breath then you are pushing your body too hard; start with short duration and adjust it over time.

There are lots of alternatives for aerobic exercise; these are some of the most applicable during, before, or after your daily activities:

Morning Jogging or Walking; this is the easiest and most recommended exercise to start your day. Not only it burn calories on steady level if you keep raise the duration, it also enjoyable since you can still chat while walking, walk with your dog, or listening music through your MP3 player. You can also park your car farther from your office or supermarket and walk. So if walking or jogging isn’t included in your weight loss program’s exercise list, by all means, start ASAP.
Swimming; everybody on a diet loves to jog and maybe most of your weight loss program will suggest jogging in their daily-to-do-list, but if you have time to visit the swimming pool after or between your daily activities you will have greater advantage. Swimming is great because you can get the same benefits as jogging with much less stress on your joints. This activity will burn more calories and it is an exercise where you will use almost all part of your body while keep your heart healthy.
Climbing stairs; stair climbing will burn a significant amount of calories and you can do it between your activities; the only drawback is this activity will force your knee to work hard at first, but you will get used over time. So whenever you line up in front of elevator, take stairs instead.
Exercise DVD; it is advised to find the one with high level aerobic activities. The flowing movement and the music will help you to stay focused and avoid boredom.
Biking; if your workplace is not that far from home, try biking every morning to your workplace. You will burn calories on significant amount depending on how fast you go and the road contour while at the same time preserving our precious ozone. If you dislike the idea of biking outside due to weather or air pollution then buy a stationary bike so you can biking while watching TV at home.
Rope Skipping; rope skipping is simple, can be done anytime, less time consuming and energy consuming than more complicated aerobic movement. 30 minutes of rope skipping is equal to 90 minutes of physical activity in the standard aerobic exercise. Start with one minute jump and keep raising it over time.

Remember that these exercises are means to complement your main weight loss program, so it is important that you put priority on your program’s to-do-list first, and do the extra exercise whenever you have time.

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