Now days, people feel that exercise is as important
to good health as eating and sleeping, and when the weather is good,
more people want to do some kind of exercise, the most popular being
aerobic exercise.
Exercise is divided into two categories according to how the human body
is supplied with energy while doing the exercise. Oxygenic exercise is
middle or low intensity exercise with oxygenic metabolizing supplying
energy. Un-oxygenic exercise is high intensity exercise with un-oxygenic
metabolizing supplying energy. Oxygenic exercise relies on the energy
given by aerobic oxidation of sugar and fat. It is low intensity and
its sustained over a long period of time. Two thirds of the body’s
large muscles are involved in oxygenic exercise. These exercise include:
Tai Chi, Tai Chi Qi Gong, speeding walking, slow running, long distance
swimming, bicycling, hiking, stair climbing, dancing and aerobic exercise.
Un-oxygenic exercise consists of short distance speed skating, sprinting,
jumping, and weight lifting.
Researchers have found that the proper aerobic exercise is beneficial
to the health. It can improve the function of the heart and the lungs,
increasing the heart rate, and strengthening the muscles. It can also
help balance the cerebral central nervous system, improve brain blood
supply and sleep quality. With increased exercise, there is often increased
food consumption so the digestive system becomes stronger. It can also
improve the immune system.
It is important to regulate the quality and quantity of aerobic exercise.
Short bursts of infrequent aerobic exercise are not enough and over exercise
can be injurious to the health. What is the best way to regulate the
quantity and quality of exercise? Science has given us an excellent guide,
the heart rate. To calculate your proper exercise heart rate, subtract
your age from 220 and then multiply 60% - 90%.
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For example, a 60 years old person’s heart rate,
during exercise, should be calculated as follows: 220 - 60 =160, then
60% and 90% of the 160, which is equal to 96 and 144. His heart rate
should be between 96 and 144. This gives maximum benefit within a safe
range. If your constitution is not very strong, or if you do not do exercise
at all or are just starting to exercise, you may select the low range
of the heart rate. If your constitution is not weak or has improved,
you can gradually select the higher level of your heart rate range. You
should exercise at least 30 to 40 minutes a day. It is ideal to exercise
3 or 4 times a week.
The heart rate guide is good for healthy people to control their exercise intensity,
but it is not sufficient for people who have health issues. Before starting any
exercise regime, it is essential to consult with your traditional Chinese doctor,
physical therapist, chiropractor and/or personal trainer to get your own individual "exercise
prescription" which should include: type of exercise, pattern of exercise,
intensity of exercise, attention points etc. The "exercise prescription" is
a safety guide that can ensure that you get the maximum benefit for your health
without causing damage. If you have injured yourself or have over done (the common
symptoms are sore muscles or aching joints), Tui Na or acupuncture treatments
are effective in healing the muscle and joints as well as the internal organs,
such as the liver and the kidney. Over doing exercise, not drinking enough water
or not getting proper nutrition during or after exercise, can injure the liver
and the kidneys. Proper exercise along with proper nutrition from your foods
and supplements are essential to maintaining a healthy life style.
Contact Li Hua L.Ac. TCMD at Atlanta Acupuncture Center or 404-250-9903 or e-mail
lihua@aac2000.com or surf her web site at www.aac2000.com
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