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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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Aerobic Exercise Guidelines for Fat Loss
-The ACSM recommends to target a weekly exercise expenditure of approximately 1000 kcals a week (e.g. 3 sessions of 300 Calories or 4 sessions of 200 Calori
es) (ACSM 1995). See Calorie Expenditure Calculator.
-Review of the scientific literature suggests moderate intense aerobic activity needs to be performed most days of the week to bring about signi
ficant fat loss. Some sources recommend brisk walking progressing to 45 minutes or more daily. Other authorities recommend working up to 60-90 minutes of daily physical activity for weight loss.
-A
lternating weight bearing with non-weight bearing exercises every other day may be recommended to minimize the repetitive orthopedic stresses of exercising daily.
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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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To strengthen your heart, you should do aerobic exercise intensely enough to reach your target heart rate. This is 60-80 percent of your maximum heart rate ? which is 220 minus your age. (Example: if
you're 50 years old, your maximum heart rate is 170; your target heart rate is 102-136.)
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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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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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