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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

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[PDF] Aerobic exercise - UWSP

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

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3 mar 2020 · concurrent training program (strength and aerobic exercises) give /10665/ 44399/9789241599979_eng sequence=1&TSPD_101_R0=da

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In contrast to endurance training, resistant exercise is associated with high intensity, low repetition, high load exercise increases muscular strength, power and

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11 jan 2011 · Medicine Science Sports Exercise , 36 , 1632-1636 Intensity of Exercise 23 Aerobic Training Program Design by Perceived Exertion For

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and even at rest 4) Blood Transport- With aerobic training, blood volume and hemoglobin increase, Manual, San Diego: IDEA Foundation, 1987, pp 3-33

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3 déc 2018 · Aerobic capacity is the capacity of large skeletal muscle groups to adapt to work by using energy obtained as a result of aerobic metabolism

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After you feel you have built stamina by doing daily activities, you may choose to move into a routine exercise program Please note, if you are a man over the

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physical exercises and improvement of the aerobic condi- tion3-6, which justments of HR behavior from aerobic training may also be due to changes in the

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An Aerobic Exercise Plan Follow the plan here to continue to increase your frequency, intensity, and time of walking, or other aerobic activity, to improve your

[PDF] Aerobic Training

Aerobic fitness relates to the efficiency with which the body can deliver energy and oxygen, and transport the waste products of muscular activity away from the

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.quotesdbs_dbs4.pdfusesText_8

[PDF] [PDF] Aerobic exercise - UWSP