While millions of people are on medication to lower their cholesterol and blood pressure and millions more will be within the year, the fact still remains the same- aerobic exercise is still the best and most effective natural remedy for these conditions.
Aerobic exercise is activity that elevates the heart rate between 65-80% of a person’s max heart rate. The simple way to figure a person’s maximum heart rate is to subtract their age from 220. For example, if you are 40 years old, you would subtract 40 from 220 and arrive at 180 to get your max heart rate. From there, you would take 65% and 80% of 180, to arrive at your aerobic “target heart rate” (THR), which comes out to be 117-144 beats per minute (BPM).
Instead of counting your pulse for a full minute to see if you are in your aerobic zone, you can take your pulse for 10 seconds and multiply it by 6 for the most accurate measurement. You can also take it for 15 seconds and multiply it by 4. For example, if you counted your pulse for 10 seconds and your heart beat total amount was 22, you would multiply that by 6 and arrive at 132, which would be in your aerobic zone. If you took your pulse for 15 seconds and your pulse was 30 beats/15 seconds, you would arrive at 120, which would also be in your aerobic zone.
Most cardiovascular exercise equipment and machines today have pulse monitors built into them that when gripping them, it will automatically take a 10-15 second count and show you the heart rate zone you are in. These include stationary bicycles, treadmills, ellipticals, and new machines that are being made.
The best forms of aerobic exercise are brisk walking, cycling, swimming, and other aerobic equipment. An aerobic workout should last for at least 15 minutes, and preferably 20 or more to experience the benefits. Studies continue to reveal that aerobic activity is by far the best and most effective natural way to reduce cholesterol levels and blood pressure, and therefore, the cure.
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