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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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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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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.
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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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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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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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To Continue
Useful Links for
Aerobic Exercise
Aerobic Exercise Balls
aerobic exercise balls. pro-med products carries an extensive range of physical therapy supplies, exercise balls, exercise equipment, otoscopes, modalities, treatment tables, evaluation tools and ambu
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Exercise Guidelines For Physical Fitness - Health Information
... of sports medicine for developing or maintaining aerobic physical fitness are designed to help structure ... to determine the intensity of an aerobic workout. rating workouts 12 to ...
Aerobic Exercise Buy Equipment
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Low-Impact Aerobic Exercise
physical therapy to treat back pain, including stretching, strengething and low impact aerobic exercise, by spine-health. ... reconditioning through low-impact aerobic exercise is very useful for both
Aerobic Exercise Review
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