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To strengthen your heart, you should do aerobic exercise intensely enough to reach your target heart rate. This is 60-80 percent of your maximum heart rate ? which is 220 minus your age. (Example: if
you're 50 years old, your maximum heart rate is 170; your target heart rate is 102-136.)
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A program of regular aerobic exercise can help you avoid chronic diseases such as heart disease, hypertension, stroke, diabetes and some cancers. It can also lower blood pressure, build stronger bones
, improve muscle strength and flexibility, lessen depression and help control your weight. Aerobic exercise includes walking, running, hiking, bicycling, swimming, cross-country skiing, stair climbing
, rowing, aerobic dance and many other activities.
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Aerobic Exercise Guidelines for Fat Loss
-The ACSM recommends to target a weekly exercise expenditure of approximately 1000 kcals a week (e.g. 3 sessions of 300 Calories or 4 sessions of 200 Calori
es) (ACSM 1995). See Calorie Expenditure Calculator.
-Review of the scientific literature suggests moderate intense aerobic activity needs to be performed most days of the week to bring about signi
ficant fat loss. Some sources recommend brisk walking progressing to 45 minutes or more daily. Other authorities recommend working up to 60-90 minutes of daily physical activity for weight loss.
-A
lternating weight bearing with non-weight bearing exercises every other day may be recommended to minimize the repetitive orthopedic stresses of exercising daily.
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Benefits of Aerobic Exercise
-Increased maximal oxygen consumption (VO2max)
-Improvement in cardivascular/cardiorespiratory function (heart and lungs)
-Increased maximal cardiac output (amo
unt of blood pumped every minute)
-Increased maximal stroke volume (amount of blood pumped with each beat)
-Increased blood volume and ability to carry oxygen
-Reduced workload on the hear
t (myocardial oxygen consumption) for any given submaximal exercise intensity
-Increased blood supply to muscles and ability to use oxygen
-Lower heart rate and blood pressure at any level of
submaximal exercise
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There are several types of aerobic exercise that are gentle on the back and, when done on a regular basis, highly effective in providing conditioning.
-Walking for exercise. In general, walking for
exercise is very gentle on the back, and walking two to three miles three times per week is very helpful for patients.
-Stationary bicycling for exercise. If walking is painful, stationary bicycli
ng is also effective and may be less stressful on the back.
-Water therapy for exercise. Doing exercise in the water provides for effective conditioning while minimizing stress on the back
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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.
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