Intensity of exercise - using a heart rate monitor

Checking your pulse (heart rate) is a simple monitor of whether the exercise you are doing is working well or not. Your target heart rate is determined by the following formula:

220 minus your age in years = your maximum heart rate.

You want your heart rate to reach between 60 and 80 percent of your maximum heart rate. Multiply your maximum heart rate by 0.6 or 0.8.

Some devices are available that monitor your heart rate during exercise, and that is fine if you love gadgets. It is far simpler to check your pulse at your neck, count the beats for ten seconds and multiply that by six (or count the beats for one minute). You should do this in the middle of your exercise to see that you have attained a good heart rate and again after you have cooled down for ten minutes. Your heart rate should increase during exercise, then return to normal within ten minutes.

Water Aerobics  - a safe exercise for people with joint problems

You do not need to know how to swim to take advantage of water aerobics. You can do simple things in a shallow end of the pool. As you progress, there are a number of safety devices that you can use to keep your head out of water.

For those with joint problems who want to maintain strength and flexibility, water aerobics are a simple and easy way to maintain your body without causing problems on the joints. Further, keeping your joints moving allows you to keep in shape and is actually good for the joints. Joints become contracted (where they don’t move as they should) from a lack of movement, and water aerobics is one way to keep those joints lose and flexible.

Water uses calories

Walking in deep water uses 240 calories in 30 minutes, as opposed to walking on land, 130 calories. Jogging in deep water uses 340 calories in 30 minutes, as opposed to walking on land, which burns 279.

Starting out with water aerobics at the shallow end of the pool (not the deep end), and starting out walking, is enough. Eventually you will get into the deep end of the pool, but not right away. Eventually you will go to thigh deep, then chest deep, then to the deep end where you can work out completely.

A number of classes in water aerobics are held at places like the YMCA, or at most gyms. Water aerobics can be used for any person with any joint problems. Often water aerobics is recommended immediately before and after joint-replacement surgery. If you have questions, check with your doctor and physical therapist.

Contact your physician if you notice any of the following:

• Chest pain after or during exercise
• Light-headedness
• Heart rate that decreases during exercise
• Joint pain

Getting prepared for a walking or exercise program:

There are a number of ways to prepare for walking or other exercise. It does not have to be, and should not be, expensive, but here are a few things that are helpful:

• Purchase a pedometer to see how much you are walking.
• Good shoes are important, they are inexpensive and worthwhile.
• Walking indoor in malls in the morning takes away any weather excuses. They are safe, well lit, and you have a host of individuals you can walk with.
• Having a person to exercise with makes it easy to keep motivated.
• Exercise equipment is nice, expensive, and makes a wonderful place to hang clothes. Unless you are committed to that machine and have tried it in a gym or some other place, then don’t.
• Getting a membership to a club or a gym is a way to try a number of things.
• Water aerobics are easy on all joints, and there are a number of classes.

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