Aquatic Aerobic Exercise Program (Pdf)
aquatic aerobic exercise. program. the aerobic part of the aquatic exercise program will help strengthen your heart. and lungs. the goal of the aerobic program is to do continuous exercise for 20. min
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In Search Of The Ideal Aerobics Routine - Free Weight Loss + Fitness Articles
free weight loss and fitness resources from maryland's top personal fitness trainer! ... endurance exercise elicits specific endurance (aerobic) adaptations - with essentially no interchange ... suppo
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What Is An Aerobic Workout Aerobic Exercise Advice
what happens in the body during an aerobic workout? learn the effects of exercise on the whole body. ... aerobics (or aerobic exercise) is a workout that increases your oxygen intake and the flow of o
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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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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 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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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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A program of regular aerobic exercise can help you avoid chronic diseases such as heart disease, hypertension, stroke, diabetes and some cancers. It can also lower blood pressure, build stronger bones
, improve muscle strength and flexibility, lessen depression and help control your weight. Aerobic exercise includes walking, running, hiking, bicycling, swimming, cross-country skiing, stair climbing
, rowing, aerobic dance and many other activities.
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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.
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