AEROBIC EXERCISE TRAINING
Aerobic exercise includes physical activities using the large muscle groups, requiring a steady, continuous effort.
The FITT Principle
- Accumulate 30 – 60 minutes per day of moderate intensity aerobic exercise on 5 or more days of the week.
- Exercise within your Training Heart Rate range
- Exercise at an RPE of 11 (Fairly Light) –14 (Somewhat Hard) on the Rating of Perceived Exertion Scale
- Always be able to talk while exercising
- Accumulate 30 – 60 minutes per session.
- Your session should also include a 5 –10 minute warm-up and a 5 minute cool-down
- If you are new to exercise or if you are limited by pain due to lack of circulation in the legs or joint problems, you may want to accumulate your exercise time in smaller more manageable intervals of 10 – 15 minutes a couple times a day
Type: Choose an activity that you enjoy such as:
- Walking - The most inexpensive and easiest form of exercise! Make sure you have appropriate footwear and that the area where you are walking is safe
- Bicycling on an Upright or Recumbent Bike - A great choice especially if you have back, hip, knee, or leg circulation problems that limit your walking
- Swimming or Aqua Therapy classes - May be the best choice for those with arthritis or who find weight-bearing exercise too difficult
- Other Options you may want to try for variety:
- Elliptical machine
- Rowing machine
- Continuous sports like tennis
Along with your programmed cardiovascular exercise, it is also important to include LIFESTYLE EXERCISE every day. Lifestyle exercise includes activities like gardening, walking the dog, playing golf, taking the stairs instead of the elevator…i.e. any activity that gets you moving and increases your daily activity level.