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Aqua-Aerobic
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Exercise Guidelines For Physical Fitness - Health Information
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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.
How aerobics improve your health
Aerobic exercises use continuous, rhythmic activity of large muscles in the legs and buttocks to strengthen your heart and lungs (cardiovascular system). When you exercise, the muscles demand more oxygen-rich blood and give off more carbon dioxide and other waste. This makes your heart beat faster to keep up.
When you follow a program of regular aerobic exe rcise, over time your heart grows stronger and can meet the muscles' demands without as much effort. Both men and women can benefit from cardiovascular fitness. Check with your doctor first if you hav e a chronic condition or are overweight, a smoker or middle aged or older and have never exercised.
The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." It is a type of exer cise that overloads the heart and lungs and causes them to work harder than at rest. The important idea behind aerobic exercise today, is to get up and get moving!! There are more activities than ever to choose from, whether it is a new activity or an old one. Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.
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.
The aerobic exercise should be continuous in order to increase the heart rate and keep it elevated. Moreover, it is thought that 30-40 minutes of aerobic exercise has the added benefit of increasing t he production of endorphins, which are pain fighting molecules produced by the body (the release of endorphins probably creates the well-known "runner¡¦s high" that occurs during exercise).


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Cardiovascular Fitness,Training,Body Strength,Aerobic Exercises
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