|
Aerobic activity is an important addition to moderate-intensity exercise. Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. They also use more calories than other activities. Some examples of aerobic activities include: - Brisk
- Walking
- Jogging
- Bicycling
- Swimming
- Aerobic dancing
- Racket sports
- Rowing
- Ice or roller-skating
- Cross-country or downhill skiing
- Using aerobic equipment (i.e., treadmill, exercise bike)
To get the most health benefits from aerobic activity, you should exercise at a level strenuous enough to raise your heart rate to your target zone. Your target heart rate zone is 50 to 75 per cent of your maximum heart rate (the fastest your heart can beat). To see if you are exercising within your target heart rate zone, count the number of pulse beats at your wrist or neck for 15 seconds, then multiply by four to get the beats per minute. Your heart should be beating within your target heart rate zone. If your heart is beating faster than your target heart rate, you are exercising too hard and should slow down. If your heart is beating slower than your target heart rate, you should exercise a little harder. When you begin your exercise program, aim for the lower part of your target zone (50 per cent). As you get into better shape, slowly build up to the higher part of your target zone (75 per cent). If exercising within your target zone seems too hard, exercise at a pace that is comfortable for you. You will find that, with time, you will feel more comfortable exercising and can slowly increase to your target zone. Stretching and muscle strengthening exercises; stretching and strengthening exercises such as weight training should also be a part of your physical activity program. In addition to using calories, these exercises strengthen your muscles and bones and help prevent injury. | 
