Aerobic

Aerobic exercise is continuous rhythmic use of large muscle groups in a weight-bearing manner at sufficient frequency,
distance and intensity. Aerobics are the only exercise that changes metabolism and chemistry in enough ways to bring
about a wide range of health gains. Examples include: running, cross country skiing, snow shoeing, skating, aerobic walking, swimming, cycling and a few others. Frequency is three to four times a week. Distance, most easily measured in time, is 40 to 50 minutes. As to intensity, the workout must feel like a workout --( low- mod intensity)  or 12 to 15 on the Borg scale of perceived exertion. If you are just starting an exercise program, you should begin with a shorter time and lower intensity, gradually working up to target levels


Benefits of Aerobic Training:
Strength the heart, thereby reducing resting heart rate
Helps lower body fat
Improves your Cardiovascular Condition
Lowers Blood pressure
Lowers your total Cholesterol
Helps to prevent several chronic diseases
Raises your metabolism during activity


How to find Target Heart Rate (THR)
60 to 90% of Maximum Heart Rate
1. 220 – Your Age
2. Minus your Resting Heart Rate
3. Multiply by .6 - .9
4. Add your RHR
This = your THR

Example:
220 – 35= 185
185- 72(RHR)= 113
113 x .6 = 67.8
113 x .9 = 101.7
67.8 + 72(RHR) = 139.8 BPM
101.7 + 72 (RHR) = 173.7 BPM


Other intensity Indicators:
Borg Scale RPE: self assessment of your exercise bout.. 6 – 20 . Your target is 12-15
Talk Test: slightly winded during activity

Duration of an Aerobic Session
20- 60 minutes Any physical activity
Housework (sweeping floors, yard work.)
Keep moving and have Fun