Aerobic Exercise Get at least 150 minutes a

Aerobic Exercise

Get at least 150 minutes a week of moderate aerobic activity, or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week.

Warm Up and Cool Down • Every session of aerobic exercise should include a warm-up and cool-down. • The warm-up period should not include static stretching, but should instead be a gradual increase in pace and intensity of the exercise. (Decreases likelihood of injury) • Cool-down with the pace gradually decreasing. • Stretching exercises would be appropriate after aerobic exercise. • Both warm-up and cool-down should be between 5 and 10 minutes

Familiar examples of aerobic exercise

The key is selecting something you enjoy and even incorporating variety to keep you motivated.

There are numerous benefits to regular aerobic workouts.

Benefits • • • Improves cardiovascular conditioning Decreases risk of heart disease Lowers blood pressure Increases HDL or "good" cholesterol Helps to better control blood sugar Assists in weight management and/or weight loss • Improves lung function • Decreases resting heart rate

Exercise Tips • Find a partner to exercise with for more enjoyment and accountability. • Begin gradually as risks often stem from doing too much, too vigorously, with too little previous activity. • Never exercise to the point of nausea, dizziness, or extreme shortness of breath. If you feel pain stop. • Always stay well hydrated. • Schedule time for exercise so that it becomes a regular part of your routine.

It is recommended that you talk with your physician before you start an exercise program. Ask what, if any, limitations you may have. People who suffer from diabetes, hypertension, heart disease, arthritis, pulmonary conditions, or other health conditions may need additional safety guidelines for exercise.

For additional information or if you have questions or concerns contact: Health Services Wells Hall 270 -809 -3809 In the case of emergency call: Public Safety 270 -809 -2222 To use an on campus phone to dial a campus number dial the last 4 digits of the phone number

Resources • https: //my. clevelandclinic. org/healthy_living/getti ng_fit/hic_Exercise_Basics/hic_Aerobic_Exercise • http: //www. mayoclinic. org/healthylifestyle/fitness/expertanswers/exercise/faq-20057916 • http: //www. heart. org/HEARTORG/Healthy. Living/Physic al. Activity/Getting. Active/Getting-Started---Tips-for-Longterm-Exercise. Success_UCM_307979_Article. jsp#. Vw. Hnp. Hqe. Va. U • http: //www. helpguide. org/articles/exercise-fitness/easyways-to-start-exercising. htm