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Aerobic Exercise Guidelines:
Mode:
Type of exercise - what is aerobic exercise?
Frequency:
3-5 days per week
Duration:
20 to 60 minutes of continuous aerobic activity
Intens
ity:
50 - 85% of maximal aerobic capacity (VO2 max), or
50-85% of Heart Rate Reserve, or
60-90% of Maximal Heart Rate
Low Intensity: 35-60% of Heart Rate Max or 50-60% of Heart Rate Re
serve
Moderate Intensity: 60-80% of Heart Rate Max or 60-70% of Heart Rate Reserve
High Intensity: 80-90% of Heart Rate Max or 70-85% of Heart Rate Reserve
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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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The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." It is a type of exer
cise that overloads the heart and lungs and causes them to work harder than at rest. The important idea behind aerobic exercise today, is to get up and get moving!! There are more activities than ever
to choose from, whether it is a new activity or an old one. Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.
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What factors affect aerobic training?
-Frequency, duration and intensity. Frequency refers to how often you perform aerobic activity, duration refers to the time spent at each session, and intens
ity refers to the percentage of your maximum heart rate or heart rate reserve at which you work.
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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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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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