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Aerobic Exercise

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Safe and effective aerobic training guidelines include frequency, intensity and time (FIT):
Frequency: Exercise at least three times a week.
Intensity: Exercise hard enough to reach your targe t heart rate. (Take your pulse immediately when you stop exercising, count the beats for 15 seconds and multiply the number by four.)
Time: Include at least 20 minutes of aerobic exercise in each session.

Aerobic Exercise Guidelines for Optimal Physical Health
-The Surgeon General has determined that lack of physical activity is detrimental to your health. Surgeon General recommends moderate activit y: 150 calories per day or 1000 calories per week. American College of Sports Medicine suggest all adults should engage in 30 minutes or more of moderately intense physical activity daily. This level of activity corresponds to 200 kcals a day (Pate RR, Pratt M, Blair SN, et al 1995). See Calorie Expenditure Calculator.
-Other authorities suggest the least amount of activity for optimal physical health is about 1500-2000 kcals a week of light and moderate intense activities. Additional physical health benefits come with increased intensity and eventually level off at around 3500 kcals per we

There are several types of aerobic exercise that are gentle on the back and, when done on a regular basis, highly effective in providing conditioning.
-Walking for exercise. In general, walking for exercise is very gentle on the back, and walking two to three miles three times per week is very helpful for patients.
-Stationary bicycling for exercise. If walking is painful, stationary bicycli ng is also effective and may be less stressful on the back.
-Water therapy for exercise. Doing exercise in the water provides for effective conditioning while minimizing stress on the back

Beginning an aerobic exercise program
-If you are beginning an aerobic training program, start with:
-Five minutes of warmup.
-Five minutes of aerobic training activity.
-Five minutes of cooldown.
-Repeat the routine three or four times a week. Gradually add time to the aerobic training portion, working up to at least 20 minutes of aerobic exercise in each session.

Aerobic Exercise Guidelines:
Mode:
Type of exercise - what is aerobic exercise?
Frequency:
3-5 days per week
Duration:
20 to 60 minutes of continuous aerobic activity
Intens ity:
50 - 85% of maximal aerobic capacity (VO2 max), or
50-85% of Heart Rate Reserve, or
60-90% of Maximal Heart Rate
Low Intensity: 35-60% of Heart Rate Max or 50-60% of Heart Rate Re serve
Moderate Intensity: 60-80% of Heart Rate Max or 60-70% of Heart Rate Reserve
High Intensity: 80-90% of Heart Rate Max or 70-85% of Heart Rate Reserve

Benefits of Aerobic Exercise
-Increased maximal oxygen consumption (VO2max)
-Improvement in cardivascular/cardiorespiratory function (heart and lungs)
-Increased maximal cardiac output (amo unt of blood pumped every minute)
-Increased maximal stroke volume (amount of blood pumped with each beat)
-Increased blood volume and ability to carry oxygen
-Reduced workload on the hear t (myocardial oxygen consumption) for any given submaximal exercise intensity
-Increased blood supply to muscles and ability to use oxygen
-Lower heart rate and blood pressure at any level of submaximal exercise


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