Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

Aerobic Exercise: Type, Duration, Frequency, Intensity

7,462 views

Published on

Published in: Education
  • Be the first to comment

Aerobic Exercise: Type, Duration, Frequency, Intensity

  1. 1. Aerobic Exercise Type, Duration, Frequency, Intensity Charles Lohman
  2. 2. Aerobic Exercise 3 Types <ul><li>Aerobic activity: Any activity that gets your heart and lungs pumping for a sustained period of time </li></ul><ul><ul><li>Ex. Walking, jogging, cycling </li></ul></ul><ul><li>3 Types </li></ul><ul><ul><li>1.) No impact: Riding a bike or elliptical trainer </li></ul></ul><ul><ul><li>2.) Low impact: a daily walk </li></ul></ul><ul><ul><li>3.) High impact: running or jogging </li></ul></ul><ul><li>Video Recap on the Next Slide </li></ul>
  3. 3. Aerobic Exercise Duration and Frequency <ul><li>For overall good health </li></ul><ul><ul><li>20-30 min per session </li></ul></ul><ul><ul><li>3 days per week </li></ul></ul><ul><ul><li>If weight loss is your goal: </li></ul></ul><ul><ul><ul><li>Up to 4-5 days per week </li></ul></ul></ul><ul><li>Wellness: Guidelines for a Healthy Lifestyle states: </li></ul><ul><ul><li>Very few individuals lose weight by participating in 30 minutes of exercise per day </li></ul></ul><ul><ul><li>Overweight people need 60-90 minutes of daily physical activity to manage their body weight effectively </li></ul></ul><ul><ul><ul><li>To prevent weight gain , 60 minutes of daily activity is recommended </li></ul></ul></ul><ul><ul><ul><li>To maintain substantial weight loss , 90 minutes of daily activity is recommended </li></ul></ul></ul><ul><ul><ul><li>To gain health benefits , 30 minutes of daily activity is recommended </li></ul></ul></ul>
  4. 4. Aerobic Exercise Duration and Frequency <ul><li>Your body adds up aerobic exercise as you go throughout your day </li></ul><ul><li>You can break your aerobic exercise into sessions throughout your day </li></ul><ul><ul><li>Ex. Of a 2 session daily walking routine </li></ul></ul><ul><ul><ul><li>A 10 min. morning walk </li></ul></ul></ul><ul><ul><ul><li>Plus </li></ul></ul></ul><ul><ul><ul><li>A 10 min afternoon walk </li></ul></ul></ul><ul><ul><ul><li>Equals </li></ul></ul></ul><ul><ul><ul><li>20 min aerobic exercise for the day </li></ul></ul></ul>
  5. 5. Aerobic Exercise Duration and Frequency <ul><li>As you progress add a few minutes </li></ul><ul><ul><li>To be safe do not increase your aerobic exercise more than 5 extra min per week </li></ul></ul><ul><ul><li>Ex. </li></ul></ul><ul><ul><ul><li>If you are walking 2x a day for 3 days a week and each walk is 10 min, and you feel like you can progress: </li></ul></ul></ul><ul><ul><ul><ul><li>Add 5 min to your 2 nd daily walking session for the 1st week </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Then add 5 min to your 1 st daily walking session for the 2 nd week </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Now, you are at 30 min of aerobic exercise a day </li></ul></ul></ul></ul><ul><li>Video Recap on the Next Slide </li></ul>
  6. 6. Aerobic Exercise Intensity <ul><li>Aerobic Exercise Intensity: how hard your body is working or needs to work in order to get the most out of each aerobic exercise session </li></ul><ul><li>Talk test: determines your current training zone </li></ul><ul><ul><li>Training zone: where you are working hard enough to get in good shape, but not too hard where you can possibly get injured </li></ul></ul><ul><ul><li>Start with any aerobic activity at a pace that is comfortable to you </li></ul></ul><ul><ul><li>Within the first few minutes, find your training zone </li></ul></ul><ul><ul><ul><li>Your training zone is just below the point where you can carrying on a normal conversation </li></ul></ul></ul><ul><li>Video Recap on the Next Slide </li></ul>
  7. 7. Sources <ul><li>Exercise Is Medicine™-Aerobic Exercise-Three Types </li></ul><ul><ul><li>http:// www.youtube.com/watch?v=K9VG26var34 </li></ul></ul><ul><li>Exercise is Medicine™ - Keys to Exercise - Duration and Frequency </li></ul><ul><ul><li>http :// www.youtube.com/watch?v=N2nZ5r3m9FU </li></ul></ul><ul><li>Exercise is Medicine™-Intensity-Aerobic Exercise </li></ul><ul><ul><li>http :// www.youtube.com/watch?v=NU9l12o_4Q8&feature=related </li></ul></ul><ul><li>Wellness: Guidelines for a Healthy Lifestyle by Werner W.K. Hoeger, Lori W. Turner, Brent Q. Hafen (ISBN 0-495-11112-0) </li></ul>

×