Quick Guide to Aerobic Exercise
Reviewed by Karla Laubenthal, MS, PT, PTS
Supervisor, Physical
and Occupational Therapy
Center for Disabilities and Development
Spring 2001
| Why exercise?Aerobic
exercise increases your oxygen intake, and strengthens your heart
(cardiovascular system) and lungs (respiratory system). Aerobic
exercise also: |
|
Suppresses appetite |
Improves cardiovascular condition |
Increases energy level |
Reduces anxiety and depression |
Reduces fatigue |
Improves quality of sleep |
Improves self-image |
Increases overall strength |
Reduces stress levels |
Promotes weight loss |
Getting started
Begin a new exercise routine slowly. Use stretching exercises to warm up before and cool down after exercise. Let your body get used to the increased demand on your heart, muscles, and joints.
Duration: Gradually increase the duration of your sessions until you can go 30 to 60 minutes. You should exercise for this amount of time at least 3 to 4 days each week, and daily exercise is even better, for this gives the greatest cardiovascular benefit.
Your target heart rate: To get the most benefit from aerobic exercise, you need to reach and maintain your target heart rate for 30 minutes. This rate should be 40% to 80% of your maximal heart rate. At first, aim for the lower number of beats per minute for your age. Gradually progress to the upper range as you get stronger. Always follow your cool down routine after exercise. Use this chart to determine what your heart rate should be:
Age
(years)Target Heart Rate
(beats per minute)25
117 - 156
30
114 - 152
35
111 - 148
40
108 - 144
45
105 - 140
50
102 - 136
55
99 - 132
60
96 - 128
65
93 - 124
70
90 - 120
Helpful hints
- Set aside time to exercise each day; let exercise become a habit.
- Find ways to make exercise fun, like working out with a partner.
- Don't skimp on footwear -- good shoes are important.
- Stick with it! After the first few days you will feel better and more energetic.
- Try swimming and bicycling if you have arthritis or other joint pain.
Considerations
Consult your doctor before starting a new exercise program,
especially if you have:
- Arthritis or joint pain
- Diabetes
- Heart disease or angina
- High or low blood pressure
If you have any of the symptoms below while you are exercising, you should seek immediate medical attention:
- Shortness of breath
- Chest pain
- Pain in the left shoulder or arm
These symptoms can be a sign of serious heart disease, and require immediate medical attention!
So start slowly,
develop a comfortable routine,
and stay with it!
Find more information about this subject in the online catalog of our
Disability Resource Library .
