This document was prepared by the staff of the UWSP University Health Service.
This information should not be used in lieu of medical care.
Last updated: May, 2000
Aerobic exercise.doc
Aerobic Exercise
Inactivity is reaching "crisis proportions" as
the result of a highly technological society
that makes it convenient to remain
sedentary.
It is now estimated that 60 percent of
adult Americans are not physically active
on a regular basis. Even more disturbing,
one in four Americans is not active at all.
Recent findings confirm that fitness is a
better predictor of health and longevity
than almost any other factor studied.
Definition
Aerobic simply means in the presence of
oxygen. Aerobic refers to those types of
exercises that require oxygen to burn fat
stores for energy.
Aerobic exercise uses the same large
muscle groups, rhythmically, for a period
of 15 to 20 minutes or longer while
maintaining 60-80% of your maximum heart
rate.
Examples
Think of aerobic activity as being
longer in duration yet moderate in
intensity. Aerobic activities include:
♦ walking
♦ biking
♦ jogging
♦ swimming
♦ aerobic dance classes
♦ cross-country skiing
♦ cycling
Benefits of Aerobic Exercise
♦ increased resistance to fatigue
♦ extra energy and stamina`
♦ toned muscles and increased lean
body mass
♦ decreased tension and stress
♦ improved quality of sleep
♦ psychological benefits - exercise
improves mood, reduces depression
and anxiety
♦ social – exercise is fun and can be
shared with friends and partners.
♦ control of body fat - aerobic exercise
in conjunction with strength training
and a proper diet will reduce body fat
♦ decreased risk of diseases -
hypertension, diabetes, osteoporosis
(weight-bearing activities), various
cancers, and heart disease.
Getting Started
Pick an activity that first of all is
enjoyable and secondly, realistic.
Exercise adherence is also improved if
other people know about and support the
new exercise habit.
Be willing to commit the time and energy
to adding this exercise to the routine.
Even though intermittent activity is
beneficial, structured exercise performed
on a regular basis offers even greater
advantages.
Adopt an exercise plan that
includes cardiovascular
activity for at least 20
minutes per session, at
least three times per
week. End each
session with a
series of stretches for
the entire body. If possible,
incorporate a muscular fitness routine to
maximize overall fitness level.
In Addition. . .
Anaerobic activity is shorter in duration
and higher in intensity. Anaerobic
activities include: racquetball, downhill
skiing, weight lifting, sprinting, softball,
soccer and football. These activities are
complementary to an aerobic cardio-
vascular workout program.
