The father of aerobics, a pioneer —

Dr. Keneth Cooper, the father of aerobics, is a shining example of unwavering dedication. In the ’60s and ’70s, he stood firm when his theories were met with skepticism and viewed as unconventional. Despite some believing exercise was a risky pursuit, Cooper persisted in advocating for the benefits of aerobics. His steadfast belief in his research and its potential impact on health is a testament to his character and the significance of his work.

The magic formula –

So, how do we produce this “Training Effect” when we work out? Knowing what I call the magic formula, so you don’t overdo it. Yes, Cooper gave us a rule of thumb, so to speak.

First, you take “220 and subtract your age.” That gives you an idea of your absolute maximum heart rate. Once you get your maximum heart rate, you work out at 50 to 85% of that rate. A person at age 45 takes the 220, subtracts 45, and gets a maximum heart rate of 175. However, that person should work out from 88 BMP to 140 BMP. That is the 50 to 85% range.

Because of Cooper, you can confidently pursue aerobic exercise. By adhering to the ‘Training Effect’ guidelines, you can ensure your safety while pushing yourself to the magic range that stimulates cardiovascular adaptations. This balance of safety and effectiveness is the true magic of the ‘Training Effect ‘.

How Often?

Here is where the excitement may fall away for some. There is a time commitment for sure. Dr. Cooper suggested a minimum of 20 minutes three times a week on the low end. He also mentioned that the best benefits of the training effect increase after the first 20 minutes. His top range was 60 minutes five times a week. So, the bottom amount of time is 60 minutes a week, and the top end is five hours a week.

As always, I suggest you work within the best guidelines to avoid quitting the habit. I am indeed busy during the week, but I have way more distractions on the weekends with all the social commitments. I try to get two bike workouts for 30-40 minutes weekly. With those done, so be it if I only get in one 20-minute workout on Saturday or Sunday. That’s what works for me. Remember that every minute over 20 is bonus time, but man does not live on workout alone. We have to balance our other commitments. I also remember that a 20-minute weekend bike workout is better than a zero-minute workout.

Sticking with it —

Like many things, health involves doing the good and avoiding the bad. We either take the time to stay healthy or spend extra time napping because we are tired all the time. Add to that time in the doctor’s office or the hospital. Now add the extra medicines we will be asked to consume as we age due to our mismanaged health. Cooper’s research laid the groundwork for understanding the importance of exercise in promoting long-term wellness.

Other benefits

We tend to think that aerobics helps the heart, and it does. However, we tend not to remember that Cooper tied the Training effect to overall health. The excellent doctor refers to improving other organs like the lungs and improving muscle efficiency. Our endurance improves and our mental state of being is undoubtedly affected positively.

The proof —

First, I will say that the proof is in the man himself. I have never met Mr. Cooper, but I have read that he still works out five times a week in his 90s. Heck, that’s belief enough for me. It’s not only proof of his passion, I get to enjoy the health benefits of his knowledge.

Cooper put together a comprehensive idea of aerobics for total well-being. He studied thousands of participants and demonstrated the cardiovascular benefits of regular aerobic exercise. Skeptics of the day noted that Cooper was most likely the point person of this and other studies, which raised a few eyebrows as to whether he was objective. However, if you are passionate about something and nobody else is doing it, you find a way to get it done.

Dr. Cooper’s collaborative research with his dedicated team has left an indelible mark on the field of exercise science. Their studies, meticulously shared with the public, have laid the foundation for our understanding of the ‘Training Effect.’ This principle, firmly grounded in their research and supported by studies from other researchers, has transformed our perception of exercise. It has evolved from a niche interest to a thriving discipline of exercise physiology. That’s passion!

Need more proof? Count treadmills, steppers, stationary bikes, and other aerobic machines in a typical health club and add that number up. They are there because of the bedrock work of Dr. Kenneth Cooper. That should say things louder than I can.

Peace, Ishall Dogood

Pay it forward and share this blog. Get the eBook that inspired this post. Ctrl-click now, and be inspired. #success

Sources:

I encourage you to look up Kenneth Cooper online, as he is a fascinating character. Some sources you might try are as follows:

mailto:https://www.cnn.com/2023/12/15/health/kenneth-cooper-father-of-aerobics-wellness/index.html

https://www.cnn.com/2023/12/15/health/kenneth-cooper-father-of-aerobics-wellness/index.htm