The Gambler's Toolbox

Walking, jogging, bicycling, swimming and dancing are all examples of aerobic exercise which can improve endurance and burn calories. To be successful, aerobic activity should be done for an extended period of time at a slow to moderate pace. The secret is to get your heart rate up to a quick pace and then keep it there.
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rnWhatever aerobic activity you choose it is important that you get your heart rate into the target zone for the duration of the activity. Target zones will vary depending on your age; for example, the target heart rate for a 35 year old is 93 to 138 beats per minute. It is important to keep the activity intense enough to be above 93 beats per minute but not too intense that your heart is beating over 138 times per minute. To calculate your heart rate take your digital pulse oximeter for a 15 second period and multiply the number of beats by 4. When you start your workout routine; aim for the lower number in your target range and then work your way up.
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rnThe benefits of aerobic exercise have been well documented. It strengthens the heart and at the same time burns calories. The heart is a muscle and the more it is exercised the more efficient it becomes at pumping blood through the body supplying organs with vital oxygen. People who work out regularly will see their resting heart rate decline. The average persons heart rate at rest is between 60 and 80 but for someone who works out it could be below 50.
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rnAerobic exercise also works as a fat buster. While participating in aerobic activity you body is burning calories to sustain your performance. After 30 minutes of walking at a brisk pace you would have burned approximately 250 calories. There are also studies which suggest there is a long term fat burning effect which occurs from the boost that aerobic activity provides to your metabolism.
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rnVeterans of aerobic exercise will also tell you that they get a mental lift from the activity.
rnRecent research shows that exercise can help people suffering from depression and anxiety though scientists are not sure exactly how it does that. Some suggest that exercise can boost endorphin levels serving as a natural mood enhancer others say the exercise relieves muscle tension reducing stress.
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