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Aerobic Respiration
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Types of Aerobic Exercise
-Aerobic Dance
-Bicycling
-Cross Country Skiing
-In-line Skating
-Fitness Walking
-Jumping Rope
-Running
-Stair Climbing
-Swimming

What are the Benefits of Aerobic Exercise?
-Increased threshold for lactic acid accumulation
-Lower resting systolic and diastolic blood pressure in people with high blood pressure
-Increa sed HDL Cholesterol (the good cholesterol)
-Decreased blood triglycerides
-Reduced body fat and improved weight control
-Improved glucose tolerance and reduced insulin resistance

What factors affect aerobic training?
-Frequency, duration and intensity. Frequency refers to how often you perform aerobic activity, duration refers to the time spent at each session, and intens ity refers to the percentage of your maximum heart rate or heart rate reserve at which you work.

Beginning an aerobic exercise program
-If you are beginning an aerobic training program, start with:
-Five minutes of warmup.
-Five minutes of aerobic training activity.
-Five minutes of cooldown.
-Repeat the routine three or four times a week. Gradually add time to the aerobic training portion, working up to at least 20 minutes of aerobic exercise in each session.

Safe and effective aerobic training guidelines include frequency, intensity and time (FIT):
Frequency: Exercise at least three times a week.
Intensity: Exercise hard enough to reach your targe t heart rate. (Take your pulse immediately when you stop exercising, count the beats for 15 seconds and multiply the number by four.)
Time: Include at least 20 minutes of aerobic exercise in each session.

How often should I train? How hard? For how long?
-Most experts believe that 3-5 times per week for a duration of 20-60 minutes at 60-90% of age specific maximal heart rate or 50-85% of VO2max (h eart rate reserve).


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