Aerobic Activity

Aerobic activities improve your stamina and helps you manage your weight. Interval training (light to moderate alternated with intense activity) is best for weight loss. A minimum recommendation for aerobic exercise is 30 minutes per day, 5 days per week.

 

 Intermediate/Advanced Resources

DVD’s are a great at home routine. Staff favorites include The 30 Day Shred. For advanced fitness levels Insanity or P90x could give you a challenge. A great online option is FitnessBlender.com. Viewers BEWARE! This is a secular site so many of the trainers and advertisements include form fitting clothing.

Intermediate/Advanced Routines

Before adopting any kind of diet or medical program, please consult your doctor. This educational material is for informational purposes only, and is no substitute for a physician's consultation and/or examination.

Aerobic Activity

Beginner Resources

DVD’s are a great at home routine. Staff favorites include Lesli Sansone's Walking Series or Tae Bo.

A great online option is FitnessBlender.com. Viewers BEWARE! This is a secular site so many of the trainers and advertisements include form fitting clothing.

Wearable devices are a great way to track your calories burned, steps and sleep.

A typical heart rate monitor has two pieces: a chest strap and wrist band. They accurately tell you when you have receached your target heart rate and if you are maintaining it. Some of the benefits include a safe heart rate during exercise and tracking your progress.

Beginner Routines

Aerobic Activity for Healthy Adults

Frequency

3-5 times per week

Intensity

60%-90% of maximum heart rate, perceived exertion “moderate to hard” or RPE of 6-9 on a 1-10 scale

Time

 20-60 minutes of continuous or intermittent (minimum of 10 minutes bouts) of aerobic activity accumulated during the day, or 3,000-4,000 steps taken during exercise

Type

Large muscle groups, rhythmic and aerobic in nature

 

 
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