Sports Medicine Information: Is Cardiovascular Work Necessary? Myths Busted (Part 2)
On our last post we talked about some of the different myths surrounding cardiovascular workout. Doctor Mead is always working with athletes of multiple disciplines. For us is very important to keep this space as a source of information that can be helpful for you as one. Getting to know your body and how to maximize its potential is one of the best ways to ensure a life without injuries. Lets continue with the myths. If you have any questions, please do not hesitate to contact us.
Myth Number 7: Aerobic exercise is time-consuming
Compare to the time that you might usually spend lifting in the weight room, for example, aerobic training is virtually a walk in the park. Most exercise scientists recommend exercising aerobically 20 to 30 minutes per workout. Some people exercise for a longer period of time, however such a time commitment does not appear to be necessary.
Myth Number 8: Aerobic fitness is achieved by raising your heart rate
Aerobic fitness is attained when you elevate the metabolic rate and oxygen consumption of your muscles and you sustain the elevation sufficiently long enough to overload your aerobic enzyme systems. Heart rate is only an external indication of oxygen consumption. Sustained metabolism is the cause of aerobic fitness; heart rate is only a byproduct of the process.
Myth Number 9: Engaging in sports is a good way to develop aerobic fitness
Playing sports like basketball, soccer, football, etc. does not provide the sustained level of metabolism that you need to elicit the physiological responses in your body to develop aerobic fitness. For the most part, you should already be sufficiently aerobically fit before you participate in sports.
Myth Number 1o: The harder you exercise, the faster your level of aerobic fitness will improve
Exercise scientists suggest that the best way to approach your goal of conditioning yourself aerobically is “to make haste slowly”. Trying to do too much, too soon will normally result in you being injured or discouraged. Keep in mind that it takes time to develop the desirable physical condition you want. You should exercise aerobically at an intensity level ranging from 55 to 85 percent of your maximum heart rate, unless you are an athlete in top aerobic conditions. Then you can work at the lower end of the intensity range.
Myth Number 11: You have to sacrifice your joints for your heart
Not all aerobic activities involve orthopedic trauma. Three of the most popular aerobic activities are non-impact in nature: exercise cycling, rowing and independent stair climbing. Compared to cycling and rowing, independent stair climbing offers a critical advantage in that it is a weight-bearing activity. Exercise scientists have found that your bones respond in several positive ways to it. Other activities like swimming are also very powerful elevating and maintaining high metabolic rates with minimal to no impact in your joints.
Myth Number 12: It may be too late for you to begin an aerobic training program
This is a topic we have talked about before. The benefits of aerobic fitness remain in effect regardless of how sedentary a lifestyle you have previously led. While your initial level of fitness will influence your rate of aerobic improvement, the health justification for aerobic training is valid regardless of your exercise habits. In fact, the less active and fit you are, the faster you will improve aerobically. A sedentary 70 year-old person can improve substantially his aerobic fitness once his exercise regime takes place. In short, it is never too late.
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Orthopedic Corner | Leon Mead MD Orthopedic Doctor | 730 Goodlette Road North, Suite 201 Naples Florida 34102 | Phone: (239) 262-1119