Aerobic exercise: how often and for how long? | Health and Fitness ...

Aerobic exercise

Synonyms: also known as aerobic exercise or endurance

Components of a workout:

An individual workout, ideally, include the following:

? Heating:. Period of 5 to 10 minutes, should include exercises of moderate intensity cardiovascular or gymnastics can be nonspecific or specific activity of warm-up, that is, until the thigh muscles in a day or more before squatting run. Warming up prepares the body physically and mentally for the challenge. Although the scientific evidence is lacking, anecdotal evidence suggests that warming may actually help prevent injury.

? Packing: should last from 20 to 60 min. includes aerobic training, resistance training, or outdoor sports. This phase is responsible for the greatest benefit to the tissues of the drive.

? Cooling: should last a minimum of 5 to 10 minutes, including warm-up phase, must also include an exercise of moderate intensity cardiovascular and muscular exercises .. This makes the normal heart rate gradually and also prevents a sudden drop in blood pressure in susceptible individuals.

? Stretching: For a period of 10 min. Again, as the heating phase, this can be nonspecific or specific muscle, ie, exercised on that day or session, you should stretch. The stretching prevents muscle soreness (soreness or muscle pain mainly delayed onset) seen in particular in the development of resistance by lactic acid wash during the year.

FITT principle applied to aerobic exercise: the word means the frequency of the ITTF, intensity, time (duration) and the type of exercise included in the session.

1. Frequency of exercise

The number of days per week that exercise is an important determinant of fitness and health benefits in general from these sessions. Moderate to vigorous intensity aerobic exercise (> or equal to VO2R 60%) for 1 to 2 sessions per day is recommended. However, physical activity, low-intensity training sessions for more than a day should be prescribed. Most authorities recommend a low to moderate aerobic intensity level for at least 3-5 days a week, if not most days of the week. A combination of moderate to vigorous activity for 3 days will be enough to give health benefits.

2. Exercise intensity

For health benefits, at least moderate levels (40% ? 60% VO2R) is required. However, as mentioned, a combination of moderate to severe intensity aerobic (> or = 60% VO2R) can lead to faster results and better.

3. Time (duration) for the year

This means that the amount of time spent on the exercise or session, day or week. In addition, time spent on exercise can be calculated by adding the intervals of 10 or 20 minutes. The principle behind this is to consider the amount of calories burned by exercise of a week. Evidence suggests that burning a total of 1000 calories a week by the accumulation of exercise on the results of the benefit week in fitness and health. Leading researchers on the basis of 150 min. of exercise per week, as the minimum necessary to achieve cardiovascular benefits. This translates into 30 min. of aerobic activity five days a week.

4. Type of exercise

Aerobic exercise involving large muscle groups (legs) are recommended for maximum cardiovascular benefits. The type of exercise that can be done brisk walking, jogging, running, cycling, rowing, aerobics, dancing, swimming, skiing. Weekend sports recreation such as basketball, tennis or football can also provide a different stimulus on the body.

Conclusion: A moderate to high intensity aerobic exercise for at least 30 min. daily for 3 to 5 days per week is the current recommendation for health and benefits program fitness aerobic exercise.

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Source: http://www.huntclubmedspa.com/2011/08/aerobic-exercise-how-often-and-for-how-long-2/

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