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 A successful aerobic exercise program involves frequent physical activity that is rhythmic, repetitive, challenges the circulatory system, and uses large muscles. The exercise program must significantly increase the blood flow to the muscles for an extended period of time, promoting cardiovascular fitness. Such exercises are called isotonic, dynamic, or aerobic. If you want to have a healthy heart, you need to perform aerobic exercise. We'll show you how.
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Articles:
Introduction to the Aerobic Exercise Program
submitted by Dr. Gary Farr 7/9/2002
A successful exercise program involves frequent physical activity that is rhythmic, repetitive, challenges the circulatory system, and uses large muscles. The exercise program must significantly increase the blood flow to the muscles for an extended period of time, promoting cardiovascular fitness. Such exercises are called isotonic, dynamic, or aerobic. If you want to have a healthy heart, you need to perform aerobic exercise.
Cross Training
submitted by Dr. Gary Farr 7/9/2002
This cross training program is specifically designed for those of you that exercise in a gym or have aerobic machines at home. This is a flexible program which allows you to mix and match the exercises to avoid boredom and to improve fitness in different areas. We present both a beginning and intermedicate program.
Cycling
submitted by Dr. Gary Farr 7/9/2002
Cycling is easier on the joints and muscles than jogging. There is something about riding outside on a beautiful day and feeling that wind against your face…you'll forget you're exercising!
Exercise Log
submitted by Dr. Gary Farr 7/9/2002
This is a printable graph. Use it as a tool to track your exercise sessions. With a colored pen or marker fill in the boxes which represent days of the week you exercised in each category (strength, flexibility, aerobics) and the number of minutes spent in aerobic exercise. Each printout can accommodate 4 weeks of exercise tracking.
Frequently Asked Questions about Aerobic Exercise
submitted by Dr. Gary Farr 7/9/2002
This article is self explanatory. These are the most frequently asked questions about aerobic exercise.
Goal Setting in Exercise
submitted by Dr. Gary Farr 7/9/2002
As with any activity, you should first establish what you are trying to achieve in your exercise program. We give you some guidelines and then you can take it from there.
Jogging
submitted by Dr. Gary Farr 7/9/2002
Like walking, jogging is a great aerobic exercise that is easier to learn than some of the other activities such as swimming or cycling. Jogging takes less time for the same aerobic and calorie burning benefits as walking. It is also just as easy. While packing for a business trip just throw those sneakers in the suitcase and you'll be ready to go.
Nutritional Support for Exercise
submitted by Dr. Gary Farr 7/28/2002
Standard Process has several whole food supplements to keep your body nutritionally fit when trying to reach optimal health through exercise.
Perceived Exertion
submitted by Dr. Gary Farr 7/9/2002
Perceived Exertion is a method used to subjectively evaluate the intensity or cardiovascular challenge of one's own exercise effort. It is a convenient alternative to heart rate checks and, for people with unusually low or high resting heart rates, it is actually a more accurate tool.
Personal Aerobic Exercise Program Tool Kit
submitted by Dr. Gary Farr 7/9/2002
Flexibility is the final component of a well-rounded fitness program. Most individuals tend to become tight and stiff with age. It is important to maintain normal flexibility for several reasons. Good flexibility reduces the probability that you will suffer from back pain and other postural types of pain syndromes. Normal flexibility also allows you to attain normal movement patterns in all activities and requires you to expend less energy as you go through your daily activities.
Stationary Bicycling
submitted by Dr. Gary Farr 7/9/2002
Stationary bikes allow you to work out inside in the winter and can be used anytime day or night. Some gyms have internet and e-mail access on bikes today. You can also watch the news or catch up on the newspaper, but make sure you don't lose your focus and pedal too slowly.
Swimming
submitted by Dr. Gary Farr 7/9/2002
Swimming is an excellent choice for aerobic conditioning since it involves most of the body's major muscle groups. Swimming works your arms, shoulders, hips, abdominals, and legs as the motion of your body works against the resistance of the water. It is also easier on your joints and bones than jogging or walking since there is no pounding on your joints; therefore, you have a reduced risk of injury.
Walking
submitted by Dr. Gary Farr 7/9/2002
Walking is the most popular form of exercise in America. It is convenient, easy, and can get you fit. You just need to make sure that you do it hard enough, far enough, long enough, and often enough.
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