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Types of Aerobic Exercise
-Aerobic Dance
-Bicycling
-Cross Country Skiing
-In-line Skating
-Fitness Walking
-Jumping Rope
-Running
-Stair Climbing
-Swimming
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Beginning an aerobic exercise program
-If you are beginning an aerobic training program, start with:
-Five minutes of warmup.
-Five minutes of aerobic training activity.
-Five minutes
of cooldown.
-Repeat the routine three or four times a week. Gradually add time to the aerobic training portion, working up to at least 20 minutes of aerobic exercise in each session.
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What are the Benefits of Aerobic Exercise?
-Increased threshold for lactic acid accumulation
-Lower resting systolic and diastolic blood pressure in people with high blood pressure
-Increa
sed HDL Cholesterol (the good cholesterol)
-Decreased blood triglycerides
-Reduced body fat and improved weight control
-Improved glucose tolerance and reduced insulin resistance
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Aerobic Exercise Guidelines for Optimal Physical Health
-The Surgeon General has determined that lack of physical activity is detrimental to your health. Surgeon General recommends moderate activit
y: 150 calories per day or 1000 calories per week. American College of Sports Medicine suggest all adults should engage in 30 minutes or more of moderately intense physical activity daily. This level
of activity corresponds to 200 kcals a day (Pate RR, Pratt M, Blair SN, et al 1995). See Calorie Expenditure Calculator.
-Other authorities suggest the least amount of activity for optimal physical
health is about 1500-2000 kcals a week of light and moderate intense activities. Additional physical health benefits come with increased intensity and eventually level off at around 3500 kcals per we
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Aerobic training exercise's are any activity which increases your heart rate via working of the body muscles. Aerobic exercise strengthens the heart and lungs, (cardio vascular) system. An aerobically
fit individual can work longer, more vigorously and achieve a quicker recovery.
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Safe and effective aerobic training guidelines include frequency, intensity and time (FIT):
Frequency: Exercise at least three times a week.
Intensity: Exercise hard enough to reach your targe
t heart rate. (Take your pulse immediately when you stop exercising, count the beats for 15 seconds and multiply the number by four.)
Time: Include at least 20 minutes of aerobic exercise in each
session.
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