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Any activity that uses large muscle groups,
can be maintained continuously for a prolonged period of time
and is rythmical and
aerobic
Activity performed with a constant supply of oxygen at a low-to-moderate intensity.
Fuel used is glucose, fat and protein.
in nature.
Examples: Walking, running, cycling, swimming, stepping, aerobic dance, ...
Low-impact activities are recommended for beginners and those vulnerable to orthopedic problems to avoid injury.
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3 to 5 days a week
For weight-reduction purpose:
4 to 5 times a week
Note that more than 5 days a week increases the risk of injury and has small effect on VO2 max.
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40-85% of
HRR
HRR = Heart Rate Reserve
- 220 - Age = Estimated Max HR
- Estimated Max HR x percentage (e.g. 70%) = Target Heart Rate
64-94% of
max HR
max HR = Maximum Heart Rate
Karvonen Formula:
- 220 - Age = Estimated Max HR
- Estimated Max HR - Resting HR = HRR
- HRR x percentage (e.g. 70%) = Percent of HRR
- Percent of HRR + Resting HR = Target Heart Rate
12-16 range in
RPE scale
RPE = Rate of Perceived Exertion
RPE Borg Scale:
7 - Very very light
9 - Very light
11 - Fairly light
13 - Somewhat hard
15 - Hard
17 - Very hard
19 - Very very hard
For the deconditioned:
40-50% of HRR
64-70% of max HRR
12-14 in RPE scale
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20-60 minutes of continuous or intermittent aerobic activity
For the deconditioned:
Several low intensity - short duration bouts (<10 minutes)
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Depends on functional capacity, health status, age, preferences and goals of the exerciser.
3 stages:
- Initial Conditionning
This stage is critical for the less fit and/or inactive persons
As a result, during this period, activity must be enjoyable,
with realistic goals and must minimize the risk of injury
and soreness.
- Thorough warm-up
- Light muscular endurance exercises
- Low-level aerobic activities (40-60% of HRR)
of 12-15 minutes or less
with a gradual progression.
- Extended cool-down
This stage lasts 4 to 6 weeks for the less fits
- Improvement
The progression is more rapid (50-85% of HRR)
Mode, Frequency, Intensity and Duration are manipulated
to cause a gradual overload to the cardiorespiratory system.
A good balance must be found in order to avoid injury.
One of these factors must be increased every 2 to 3 weeks.
- Maintenance
Fitness goals are reached.
New goals: Maintenance and adherence.
Use cross-training and a wide variety of exercises.
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