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Aerobic Water Exercise
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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.

Benefits of Aerobic Exercise
-Increased maximal oxygen consumption (VO2max)
-Improvement in cardivascular/cardiorespiratory function (heart and lungs)
-Increased maximal cardiac output (amo unt of blood pumped every minute)
-Increased maximal stroke volume (amount of blood pumped with each beat)
-Increased blood volume and ability to carry oxygen
-Reduced workload on the hear t (myocardial oxygen consumption) for any given submaximal exercise intensity
-Increased blood supply to muscles and ability to use oxygen
-Lower heart rate and blood pressure at any level of submaximal exercise

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.

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.)

Reconditioning through low-impact aerobic exercise is very useful for both rehabilitation and maintenance of the lower back. Patients who regularly undergo aerobic exercise will have fewer episodes of low back pain, and will experience less pain when an episode occurs. Well-conditioned patients are also more likely to stay functional (e.g. continue working and carry on with recreational activities ), whereas those patients with chronic low back pain who choose not to work on low-impact aerobic exercise should expect to experience the gradual loss of functional capabilities.

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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