Aerobic Exercise

Why Aerobic Exercise?

Aerobic exercise strengthens the heart so it pumps blood more efficiently to your brain and throughout your body. Aerobic exercise helps reduce the risk of heart disease, stroke, and type 2 diabetes. It can help in the management of blood sugar levels, cholesterol, blood pressure, and chronic muscle pain. When exercise is combined with a healthy diet, it can help you lose weight and keep it off. Exercise increases your stamina, activates your immune system, and improves your overall sense of well being.

How to Aerobic Exercise

It is recommended for individuals to do at least 30 minutes of moderate exercise or 20 min. of intense exercise at least 5 days a week. (For weight loss or weight maintenance 60-90 minutes at least 5 days a week may be required.)

• Warm up. Beginning with a few minutes of light cardio helps to warm up the muscles and get the blood flowing.
• Engage in moderate to intense exercise for at least 20-30 minutes. Aerobic exercises use large muscle groups, are rhythmic in nature, and can be maintained continuously for a period of time.
• Exercise within 50 to 85 percent of your maximum heart rate. More information how to monitor your heart rate is found on the link below.
• Cool Down. At the end of your exercise session it is important to slow down the pace of the exercise allowing the heart time to gradually slow down.
• Stretch. Stretching at the end of your work out session will help keep your muscles flexible.

Sample Exercises and Calorie Expenditure Chart

Monitoring Your Heart Rate