Have not previously been physically active This is particularly true if any of the following apply to your current medical condition:Ĭhest pain or pain in the neck and/or armĪ diagnosed heart condition (e.g., a previous heart attack, angioplasty, or coronary artery bypass surgery)Ĭurrently taking cardiac and/or blood pressure medications It is always important to consult your physician before starting an exercise program. Always stop exercise if you feel symptoms of dizziness, palpitations or heart rhythm irregularities, unusual shortness of breath, chest, upper back, neck or arm pain.
#AEROBIC PHYSICAL ACTIVITY PROFESSIONAL#
Your health care professional for medical screening and an individualized exercise prescription. Prior to adding aerobic exercise or increasing the intensity of your current activity, see After exercise, gradually reduce the intensity of exercise or walk for three to five minutes to ensure you have cooled down adequately.
If you have not had an exercise stress test, you can use theĮach aerobic exercise session should be proceeded by a short warm-up to allow a gradual increase in heart rate and blood pressure. If you have had an exercise stress test, you were given an individualized heart rate range. To determine a moderate pace, select a level that is fairly light to somewhat hard (not too easy that you can sing while you exercise but not too intense that you can't answer questions from your exercise buddy). Centers for Disease Control and Prevention (CDC) recommend "accumulating 30 minutes of moderate intensity on most, if not all, days of the week". The American College of Sports Medicine (ACSM) and the U.S. Higher intensity (vigorous) exercise will yield health and fitness benefits in a shorter time frame of 20-minute sessions are sufficient for vigorous (athletic) activity Those who have clinical disease (heart, lung), are unfit or have a low-conditioning level can improve fitness with lower-intensity, longer-exercise sessions. Longer sessions (45 to 60 total minutes) or more frequent workouts (4 to 7 days per week) will lead to additional health and fitness benefits Progress to 30 minutes of activity (one 30 minute session, two 15-minute sessions or three 10-minute sessions, performed three to four days per week)Īim for a long term goal of 30 to 45 minutes of exercise, performed three to five days per week Aim for a caloric expenditure of 1000 - 1500 calories a week (150 to 200 calories per day) for general health benefits and 2000 calories for weight loss Increase your exercise duration gradually, approximately 10 percent each week Start with 10 to 20 minutes of activity, performed two to three times per week It should always be a pace that you can maintain comfortably for a continuous time (ideally a minimum of thirty minutes on most, if not all, days of the week). It should not, however, be a case of no pain, no gain. It is more than physical activity because it is a higher intensity than walking the hallway in your house, or walking the golf course. Aerobic exercise is activity that is moderate in intensity and continuous in nature.
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