All types of exercise are not the same. They do not elicit similar responses in our cardiomyoneural systems. There are grossly 2 types of exercises (based on effort and response) -
(i) Aerobic Exercise
(ii) Anaerobic Exercise
We need to be aware of these forms of exercise in order to understand how our bodies would respond to training. In addition, our training goals will dictate the form of exercise that we need to focus on.
A good metric to gauge future benefit or harm from exercise is a heart rate assessment / monitoring during any exercise. To start with, we must know what our maximum heart rate is.
Maximum heart rate = 220 - age (in years)
So. for a 40 year old, maximum heart rate will be 220-40 = 180 bpm (beats per minute)
Aerobic exercises are generally those that are done with maintaining a heart rate zone of 65 to 85 % of max heart rate, so in a 40 year old person it would be 117 to 153 bpm. The exercises usually include brisk walking, slow to average effort running, cycling, swimming, slow dancing, easy rowing etc. In fact any form of activity which does not make us too short of breath and allows making a comfortable conversation and at the same time is not too easy is an aerobic exercise.
Aerobic exercise stimulates fat burn and weight loss, improves metabolism, increases the basal metabolic rate, develops stamina and endurance. The benefit of aerobic exercise starts only once heart rate rises above 65% of maximum heart rate. If the effort of exercise feels too easy and doesn’t push the heart rate to above 65% of maximum heart rate, it probably would only have a minimal benefit or none at all. This could be a reason in people who walk daily but do not experience weight loss. Probably they haven't as yet been able to reach the heart rate zone that causes fat burning and calorie loss!
Anaerobic exercise is when the heart rate goes above 85% of max heart rate. 85-90% has a mix of aerobic and anaerobic, above 90% is pure anaerobic. Such workouts are at an increased effort, make the heart beat very fast and adds a certain load on the cardiovascular system that can decrease the stroke volume and the cardiac output if anaerobic exercise continues for a relatively longer duration.
[Stroke volume is the volume of blood pumped out of the heart with each heart contraction. Cardiac output is the volume of blood pumped out of the heart in a minute]
Anaerobic exercise usually includes fast zumba, muscle strengthening using heavier weights, speed training in runs, cycle, swims, highly intensive interval training (HIIT). Beneficial effects of anaerobic training occur when it is done for a shorter duration, eg. 30 seconds to 2-3 minutes at each set with a recovery break after each set, after which the anaerobic sets with following recovery periods are resumed again.
A longer duration of anaerobic training increases heart rate, decreases stroke volume, releases hormones like catecholamines and can cause vasoconstriction (narrowing of the blood vessels) thereby reducing the blood flow to critical organs. The effect tends to be more severe in smokers, in people with preexisting cardiac disease, Diabetes, high blood pressure, older age. Such prolonged anaerobic training can worsen cardiac disease, cause heart attacks and even death during running or gym training.
It is of utmost importance (especially in people above the age of 30 years) to effectively train and develop the aerobic system before embarking on any sort of anaerobic training. Above 45-50 years of age, training and exercise should only be predominantly aerobic (in the aerobic heart rate zone).
Conditioning: For any form of training, be it running or cycling or swimming or strength training (with body weight or weights) or dance or trek or climbing, the body needs to gradually get used to the load that is being thrust on it.
There has to be an initial period of muscle conditioning or adaptation. Prior to undertaking heavy exercise, slow and comfortable levels of the same exercise for 2-3 weeks (or more) is advisable so that muscle conditioning effectively happens. Once the muscle fibres get adapted, heavier workouts can be planned. Incremental training must be graded, eg, not more than 5-7.5% increase per week in beginners.
These systems tend to make our body stronger without giving chance for injury. Going on with heavy exercise in absence of muscle conditioning is a sure shot recipe for injury (which can be irreversible at times).
REST: The most undervalued component of fitness training is rest. Adequate rest is at least as important (if not more) as rigorous exercise. At least 6 and half to 7 hours sleep is important to keep the heart and mind happy and activate tissue and muscle building. Aerobic exercise improves the vagal tone and thereby, the tendency to combat stress.
Another available metric to track is a Resting Heart Rate. A RHR of more than 70 is ‘unhealthy’. Ideally RHR should be around 60 bpm. with 50-70 as the target range. Lower the RHR, better is the vagal tone, fitter is the individual. RHR of the world's best athletes is 38-44.
We must never fight nature or challenge nature. However, we have the science and the knowledge to harness the power of nature for benefit and train to get fit without any sort of injury.
Readers can contact the author regarding Running tips, tricks, hacks & training plans on email: akashwin@gmail.com
