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Personal Aerobic Exercise Program

Getting Started
Go to Goal Setting
Frequently Asked Questions

Welcome to the Aerobic Exercise Program!
All of the guess work has been taken out of exercise program and specific weekly exercise goals have been developed just for you. You can pick from a variety of exercises such as: walking, jogging, swimming, cycling, and cross training in a gym. Based on your level of fitness and exercise preference you can then pick the program best suited for you. Not only do we provide specific recommendations for duration and frequency of exercise but you can also find distance goals in our program. We also include numerous exercise tools such as the target heart rate calculator, activity calculator, and more. Don't wait another day to start the 12-week exercise program!

Before beginning any of our training programs please take a few minutes to read the following information. Before beginning any exercise program please consult with your physician.

What is aerobic or cardiovascular exercise?
One of the main components of a fitness program is aerobic or cardiovascular exercise. Aerobic and cardiovascular will be used interchangeably throughout the program. Aerobic exercise means with air. Your body needs more oxygen when you exercise which your lungs get through the air that you breathe.

Think of oxygen as the gas that you put in your car. You do not need nearly as much gas when your car is sitting at a stoplight compared to driving a car in the Indianapolis 500. Aerobic exercise is important in weight maintenance because you burn calories through continuously exercising at a moderate pace. Aerobic exercise generally involves using your big muscles including your back, chest, legs, and butt. Walking, jogging, running, swimming, bicycling, rowing, and stair climbing count as aerobic exercise. Movements that use smaller muscle groups like the wrists do no not count as aerobic exercise do not count.

What are the benefits of regular cardiovascular exercise?
The main benefit of cardiovascular training is that it strengthens your heart muscle and improves the efficiency of the heart, lungs, and circulatory system. However, there are numerous benefits to aerobic training. For example, if you regularly engage in aerobic exercise you can:

  • Burn calories and body fat, while increasing or maintaining lean body mass
  • Relieve stress and body tension
  • Strengthen immune system
  • Reduce blood cholesterol
  • Raise HDL cholesterol or "good" cholesterol
  • Reduce blood pressure
  • Reduce the risk of heart disease
  • Improve body's ability to use oxygen
  • Sleep better
  • Increase strength and energy levels
  • Improve self confidence
  • Improve physical appearance
  • Reduce risk of osteoporosis (except swimming)
  • Counteract the effects of aging
  • Improve your body's metabolic efficiency
  • Improve blood sugar control for people with diabetes
  • Live longer

The warm-up functions to slowly increase your heart rate while warming up your muscles for the exercise that you are about to perform. If you do not warm-up you will fatigue more easily. It's a good idea to choose a warm-up that utilizes the same muscles that you will be using during your workout. If you are new to exercise make sure that you warm up a little longer. Often time's people skip their warm-up but this is setting you up for an injury. A proper warm-up helps to prevent injuries since it makes your muscles and joints more pliable and less likely to tear. A good rule of thumb is warming up for about 5-15 minutes of easy aerobic exercise.

Keep moving! The cool-down functions to slowly decrease your heart rate while redirecting blood flow back to normal. Your cool-down should last between 5 to 10 minutes. If you are jogging, just walk for another 5 minutes. If you are cycling, cycle slowly for about 5 minutes. Ultimately, the goal of the cool-down is to continue moving after your aerobic conditioning to prevent the blood from pooling in your lower extremities. Stopping too quickly can also place undue stress on your heart.

Stretching is another key component for fitness; however, the best time to stretch is after you have warmed your muscles up. Stretching is very important in maintaining flexibility. As we age, our tendons begin to get tighter and shorter so stretching helps you to move about more easily.

What is the best cardiovascular exercise? The one you will enjoy and do!

Walking Jogging Swimming
Cycling Cross Training in the Gym

Return to Introduction to Exercise

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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