|
|
|
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.
|
There are several types of aerobic exercise that are gentle on the back and, when done on a regular basis, highly effective in providing conditioning.
-Walking for exercise. In general, walking for
exercise is very gentle on the back, and walking two to three miles three times per week is very helpful for patients.
-Stationary bicycling for exercise. If walking is painful, stationary bicycli
ng is also effective and may be less stressful on the back.
-Water therapy for exercise. Doing exercise in the water provides for effective conditioning while minimizing stress on the back
|
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
|
|
|
|
How aerobics improve your health
Aerobic exercises use continuous, rhythmic activity of large muscles in the legs and buttocks to strengthen your heart and lungs (cardiovascular system). When you
exercise, the muscles demand more oxygen-rich blood and give off more carbon dioxide and other waste. This makes your heart beat faster to keep up.
When you follow a program of regular aerobic exe
rcise, over time your heart grows stronger and can meet the muscles' demands without as much effort. Both men and women can benefit from cardiovascular fitness. Check with your doctor first if you hav
e a chronic condition or are overweight, a smoker or middle aged or older and have never exercised.
|
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.
|
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
|
|
Next Page
More Links to
Aerobic Exercise
Aerobic Exercise
furthermore, it is an excellent way to burn calories and lose unwanted body fat. ... library : wellness center : exercise and fitness : aerobic exercise ... aerobic exercise is also known as cardio (s
Aerobic Exercise Equipment
|
Aerobic Products Guide
offering top quality aerobic training products, including heart rate monitors, ellipticals, treadmills, rowing machines, stair climbers and exercise cycles the site also contains lot of information on
Aerobic Exercise Routine
|
Sas Aerobic Respiration
cell biology. projects. cell biology facts. cell biology sites. sas' cell biology page. aerobic respiration (glycolysis) in the last steps of glycolysis, 2atp and 2nadph were produced, as summarized b
Aerobic Exercise Equipment
|
home
Aerobic Exercise Equipment Aerobic Exercise Routine
review
equipment price
equipment supplier
online
cheap machines
discount nachines aerobic exercise
order equipment
purchase equipment
buy equipment
cheapest equipment aerobic exercise
lowest price machines
advice
comment aerobic exercise
work out
best aerobic exercise
equipment
routine
machine
fitness aerobic exercise
program aerobic exercise
bizdistrict.com
cochrane.org
calraisins.org
bupa.com
calpatientguide.org
|
|
