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Aerobic Exercise
By: Jen Schnipke, NSCA-CPT
Definition: Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature
Some benefits of aerobic exercise include:
• Prevent and manage certain diseases: by reducing risk of coronary artery disease, reduce risk of developing hypertension, improve blood fats, reduce risk of stroke, reduce risk of developing cancers such as breast, colon, prostate, and endometrial, reduce risk of developing type 2 diabetes, and ward off viral illnesses
• Manage disease and conditions: by lowering blood sugar is you have diabetes, manage your weight, strengthen your heart muscle, improve blood flow to all parts of the body, relieve chronic muscle pain, boost your mood, and build strong bones
• Feel better and enjoy life more: by increasing your stamina and manage your stress
• Stay active and independent as you get older: maintain your mobility, stay independent, and extend your lifespan
Some examples of aerobic exercise:
• Swimming
• Bicycling
• Aerobic Dance
• Jump Rope
• Step Class
• Running
• Inline Skating
• Jogging
• Walking
• Elliptical
• Stair Climbing
• Rowing
• Cross Country Skiing
• Fitness Walking
How your body responds to aerobic exercise:
• Your body takes in more oxygen
• Pump blood faster and more forcefully
• Increases the diameter and number of small blood vessels
• Avoid overheating
• Releases endorphins
Aerobic exercise guidelines:
• Frequency: 3-5 days/week
• Duration: 30-45 minutes of continuous aerobic activity
• Intensity: 60-90% maximum heart rate
SAMPLE PROGRAM
(For a beginner—not including warm-up and cool-down)
WEEK 1: 15 minutes, 2days
WEEK 2: 15 minutes, 3 days
WEEK 3: 20 minutes, 3 days
WEEK 4: 25 minutes, 3 days
WEEKS 5 & 6: 30 minutes, 3 days
WEEKS 7 & 8: 30 minutes, 4 days
WEEKS 9 & 10: 30 minutes, 5 days
SAMPLE JOG-WALK PROGRAM
Goal: to run continuously for 20 minutes
WEEK |
RUN |
WALK |
REPEAT |
1 |
30 sec. |
90 sec. |
10 |
2 |
60 sec. |
60 sec. |
10 |
3 |
90 sec. |
90 sec. |
7 |
4 |
2 min. |
1 min. |
7 |
5 |
3 min. |
1 min. |
5 |
6 |
4 min. |
1 min. |
4 |
7 |
6 min. |
1 min. |
3 |
8 |
9 min. |
1 min. |
2 |
9 |
10 min. |
1 min. |
2 |
10 |
12 min. |
1 min. |
2 |
11 |
20 min. |
0 |
1 |
Sample Intermediate Walking Program (3-5 days/week)
Week |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
17 |
18 |
19 |
20 |
Miles |
2 |
2.25 |
2.25 |
2.5 |
2.75 |
2.75 |
2.75 |
3 |
3 |
3 |
3 |
3 |
3.25 |
3.25 |
3.25 |
3.5 |
3.5 |
3.5 |
3.5 |
3.5 |
MPH |
3 |
3 |
3.25 |
3.25 |
3.25 |
3.5 |
3.5 |
3.5 |
3.75 |
3.75 |
4 |
4 |
4 |
4 |
4.25 |
4.25 |
4.25 |
4.5 |
4.5 |
4.5 |
HR (%max) |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
70 |
75 |
75 |
75 |
75 |
75 |
75 |
75 |
80 |
80 |
80 |
Sources: www.mayoclinic.com
