What is the Best Type of Aerobic Exercise. By: Dr. Gordon Blackburn. Director of Cardiac Rehabilitation, Preventive Cardiology and Rehabilitation Program. There is no one best exercise for everyone. The benefits to your heart are similar as long as the type of exercise satisfies some basic requirements and you follow the recommended program goals, as prescribed by your doctor or exercise physiologist. Your aerobic exercise program should have four goals: It is aerobic. It uses large muscle groups repetitively for a sustained amount of time You perform it for 3. It meets the cardiovascular goals your doctor or exercise physiologist has prescribed for you It is something you will enjoy doing for an extended period of time Safety First! The type of exercise you choose is a personal decision, but you should take certain factors into consideration to reduce the risk of injury or complications and make exercise more enjoyable. Always speak to your doctor first before starting any new exercise program Chose a type of exercise you are more likely to stay with over the long- term Perform your activity at a level in which you can carry on a conversation or speak clearly while exercising. It is especially helpful if you have not been given a . Exercise Options Let's look at some of the common types of aerobic exercise. ![]()
See which one is best suited for you. You can vary the intensity to match your fitness level. Other than walking shoes, it does not require any special equipment. You can walk almost anywhere: outdoors or indoors (malls, indoor tracks, or a treadmill). ![]() This makes walking easy to continue throughout the year. Walking is a good choice for starting their first exercise program or find other exercises too hard on their joints. You can use a stationary or regular bike. Cycling may be ideal for individuals who, due to arthritic or other orthopedic problems, are unable to walk for an extended period of time without pain or difficulty. A program that combines walking and cycling may provide cardiovascular benefits without inducing the limiting pain as quickly. Instructor Training & Certification. Register for training now, or see the Program Overview for a fuller explanation of the training content. Fitness Instructor Training Program (FIT) Health & Fitness Workshops and Certifications; The most complete training in Canada! The YMCA offers a variety of training programs for fitness enthusiasts seeking accredited, reliable. Fitness Instructor courses. YMCAfit offer a whole range of courses for you to start your fitness career. Staff training can be so much easier with YMCAfit. To find out more about how we can boost your business. Cycling is also a good choice for people who are greater than 5. It helps the heart without the mechanical stress on the back, hips, knees and ankles that walking can cause. One drawback - if you cycle outdoors, exclusively, the weather may limit your activity. First, exercise on these machines may be too strenuous to be enjoyable and provide optimal benefit for the beginner or person of low fitness level, even at the lowest settings. To determine if this type of machine is within your capability, give the machine of your choice a trial run at the store or fitness center. You should be able to pass the . People with knee or hip problems should avoid stair climbers and steppers as these machines can put extra stress on these joints. Ski machines require above- average coordination to master. The advantage to the machines is that they are indoor activities that can be pursued regardless of the weather. For the exercise beginner, low- fit, or non- swimmer it might be a difficult activity to maintain the appropriate intensity for the recommended 3. Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines. It is usually performed to music and may be practiced in a group setting led by an instructor. See how to become certified as a group fitness instructor with ACE! We provide study materials you need to and more. Visit us today to get started now! Also, because the focus of swimming is on the smaller upper body musculature and swimming is a less efficient activity than cycling or walking, one can easily exceed their target heart rate range with swimming. Therefore, those with heart conditions, should address a swimming program with their physician before starting. Water aerobics and water walking are good alternatives for those with joint pain. The buoyancy provided by the water eases stress on the joints. Both can be done indoors, which makes them year- round activities. Anyone with orthopedic problems or who experiences symptoms such as chest pain or shortness of breath should not engage in these activities. Remember to check with your doctor or cardiac rehabilitation instructor before starting any exercise program. To make an appointment with an exercise specialist or to join a cardiac rehabilitation program, contact Cleveland Clinic Preventive Cardiology - 2. Schedule an Appointment. Toll- free 8. 00.
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