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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

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.

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.

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

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

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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Useful Links for Aerobic Exercise
Doe Document - Aerobic Versus Anaerobic Wastewater Treatment
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What Is Aerobic Exercise, Aeribics Guide, Aerobic Exercise, Fitness Guide, Health & Fitness
... the word aerobic literally means "with oxygen" or "in the presence of oxygen." aerobic activity trains the heart, lungs and cardiovascular ... Aerobic Exercise Fitness
Psychology Department
health psychology home page. papers written by students providing scientific reviews of topics related to health and well being. aerobic exercise and weight loss. kathy waters ... why many americans b Aerobic Exercise Order Equipment



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