Aerobics - Room 42 Resource Center For All Your Health, Mind, & Body Interests
this site is the aerobics resource center for health, mind, & body. here you will find aerobics web site and book resources on, all presented in a pleasing combination. ... 4.1 what is aerobic exercis
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Sewage Treatment Using Aerobic Digestion In A Biotank
the biotank biological domestic sewage tank, uses natural bacteria, enzymes, micro-organisms in aerobic and mesophilic anaerobic chambers to digest sewage where mains drainage is not available. efflue
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Weight Loss And Exercise: What Works And What Doesn'T? Aerobic Exercise Comment
... of people try ¡X and fail ¡X to speed up weight loss with a program of regular aerobic exercise. by aerobic exercise, i mean things like cycling, walking, rowing or jogging ...
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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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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
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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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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.
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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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The aerobic exercise should be continuous in order to increase the heart rate and keep it elevated. Moreover, it is thought that 30-40 minutes of aerobic exercise has the added benefit of increasing t
he production of endorphins, which are pain fighting molecules produced by the body (the release of endorphins probably creates the well-known "runner¡¦s high" that occurs during exercise).
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biophysics.iu.edu
cmeweb.com
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