What is aerobic exercise?
What is aerobic exercise and how is it associated with reducing the stress response? Dr.
Kenneth Cooper in a book titled,
Aerobics, with Dr. Cooper
shows a simple formula to calculate your target heart rate, i.e., the optimum heart rate
that you should have when engaging in physical exercise for a period of twenty minutes. To
calculate your target heart rate subtract your age in years from 220. Take 60-80 percent
of that figure to calculate the aerobic ban of your target heart rate. For example, if you
are 20, subtract 20-220 which is 200. Multiply 60% of 220 which equals 130 and multiply 80
of 200 which equals 160. Your target heart rate should be in the ban of 130-160 .i.e.,
that you should exercise for 20 minutes, three to five times a week, with a pulse
rate within that range in order for the exercise to be classified as aerobic.
Try this out for one exercise period and email the results in order to receive
the credit for this assignment
Keep a journal for your daily exercise and record your
experience. You can receive one point per day for each aerobic page that you submit to your
instructor. Note if you find your day less stressful as a result of
exercise. Be sure and take your pulse, at the beginning, during the exercise period, and
at the end. Remember that your pulse, in order to be considered aerobic, should be in a
range of not less than 60%, and not more than 80%, of your maximum pulse rate to
qualify for aerobic exercise.. The formula below is a guideline, but only a stress
treadmill test can determine your actual maximum heart rate. Consult a physician if you
have any question about your physical condition before your exercise. [1][2]
Aerobic Pulse Range =220- (my age) x 80%-60%
See text.
My Aerobic Journal Page
Date
Type of Activity: Time: Duration:
Pulse Beginning:
Mid:
End:
1. Jerrold S. Greenberg,
Comprehensive Stress Management, 8th, ed., Boston: McGraw-Hill,2002, pp.
210-222
2. Seaward, Brian Luke Managing
Stress: Principles and Strategies for Health and Well-being, 3rd ed.,
Boston: Jones and Bartlett Publishers,2002, pp. 474-486
Email your answers to rbrehm@msn.com
If you need additional assistance, or have questions you may also call
206-930-4197.
Copyright © 1998 [Robert D. Brehm, M.A.]. All rights reserved.
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