Exercising outside: Know the OZONE LEVEL

Click here for Houston's level
When the summer starts winding down more people move outside to exercise. Air pollution is much higher during the summer months and we have had several "Ozone Warning" lately.

It has long been known that high levels of ozone exposure are dangerous to health, and levels of ozone are monitored in most metropolitan areas. In 1979, the Federal Health Standard for "good air quality" was set at .12 parts of ozone per 1 million parts of air for one hour (abbreviated as ppm/hour). The Canadian level is set at .08 ppm/hour, and experts in the U.S. have seriously questioned the margin of safety provided by the national clean air standard.

• Avoid exercising during rush hours (the CO level peaks during rush hours).
• Avoid high cigarette smoking areas prior to and during exercise.• Avoid combinations of high temperature, humidity and air pollution.
• Keep the amount of time spent in high pollution areas to a minimum (physiological effects of air pollution are both time and dose dependent).
• Be aware of seasonal variations in ozone levels. The ozone level is usually low in winter, increases during summer with a daily peak around 3 p.m., and reaches maximal values in early autumn.

People hate Cardio

HOW MUCH?

• There is no 'best' cardio exercise. Anything that gets your heart rate up fits the bill
  It's not what you do, but how hard you work. Any exercise can be challenging if you make it that way


• Do something you enjoy. If you hate gym workouts, don't force yourself onto a treadmill. If you like socializing, consider team sports or a walking club.


• Do something you can see yourself doing at least 3 days a week.
  Be flexible. You don't have to do the same thing all the time--it's boring and will lead to weight loss plateaus as well.

Don't worry about the science behind heart rate. To get started take note of your percieved exertion, keep your cardio just below the level of were you can't hold a converstation, maybe a 4-6, and you will be doing some good.

Heart Reat Monitor

I use a polar heart rate monitor that allows me to, not only monitor my heart rate during exercise, but I can download the data onto my computer for further analyses. This is great for serious athletes and novices like the rest of us. For me it helps motivate me and keep me interested. Polar makes lots of cool tech to help you reach your goals check them out here .

Here is a sample of my heart rate during a spin class at the gym.

The graph helps you see how hard you are working, the peaks in the red are around 85% of my max.

To get your heart rate estimates click here.

More on Cardio

Cardio can turn back the clock

Research has shown that cardiovascular exercise not only can increase a person's longevity , but it can also reverse signs of aging. One study published in the British Journal of Sports Medicine concluded that by maintaining aerobic fitness through middle age and beyond, a person can delay aging by up to 12 years. A person can also stay independent longer when they become older. The old saying "use it or lose it" is definitely true when it comes to cardiovascular exercise. By exercising, an older adult can maintain a better level of functioning and delay aging-related disabilities.