Aerobic or Endurance , an Exercise Method

Aerobic or Endurance , an Exercise Method

The sweat experts divide exercise into three general categories:


  1. Aerobic (also called endurance).
  2. Strength (also called resistance).
  3. Flexibility(Also called stretching

A balanced program should include all three.Speed training is also a major category, but is generally practiced only by competitive athletes.

A few simple rules are helpful as you develop your own routine.

1. Aerobic (also called endurance):

The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.

The important idea behind aerobic exercise today, is to get up and get moving!! There are more activities than ever to choose from, whether it is a new activity or an old one. Find something you
enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.

Types of Aerobic Exercise:

Aerobic exercise is usually categorized as high or low impact.

should be performed no more than every other day and less for those who are overweight, elderly, out of condition, or have an injury or other medical problem that would preclude highimpact.
Here are some same type of examples of aerobic exercise;

Benefits of Aerobic Exercise:

Aerobic Regimens: As little as one hour a week of aerobic exercises is helpful, but three to four
hours per week are optimal. Some research indicates that simply walking briskly for three or more hours a week reduces the risk for coronary heart disease by 65%.

In general, the following guidelines are useful for most individuals:

Aerobic Exercise Guidelines:

Frequency: 35 days per week
Duration: 20 to 60 minutes of continuous aerobic activity
Intensity:
50 85% of maximal aerobic capacity (VO2 max), or
5085% of Heart Rate Reserve, or
6090% of Maximal Heart Rate
Low Intensity: 3560% of Heart Rate Max or 5060% of Heart Rate Reserve
Moderate Intensity: 6080% of Heart Rate Max or 6070% of Heart Rate Reserve
High Intensity: 8090% of Heart Rate Max or 7085% of Heart Rate Reserve

The aerobic exercise should be continuous in order to increase the heart rate and keep it elevated. Moreover, it is thought that 3040 minutes of aerobic exercise has the added benefit of increasing t he production of endorphins, which are pain fighting molecules produced by the body (the release of endorphins probably creates the wellknown "runner¡¦s high" that occurs during exercise).

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