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Home , Aerobics, Aerobic exercise

BENEFITS TRY SOMETHING OF AEROBIC NEW! Finding new activities you enjoy will keep your physical activity routine fun and fresh.

MENTAL HEALTH Bootcamp Crossfit Zumba Team Reduces stress, Sports , and tension

LUNGS Enhances the ENERGY lungs ability to get Improves / Country to tissues energy, Class Swing Dance throughout the body stamina, and

Reduces risk for Latin Ballroom Dancing Water DIABETES developing type 2 Dancing Dancing Aerobics diabetes

BODY COMPOSITION Martial Boxing Reduces Arts body fat and increases lean body mass MY GOALS In the next week I will Strengthens AEROBIC and enlarges the heart making it In the next month I will easier to pump EXERCISE blood throughout includes any activity that the body Improves sleep gets you heavier, your heart beating faster, and your muscles working harder than when you are at rest. The benefits of aerobic Strengthens muscles This material was funded by USDA's Supplemental Nutrition Assistance Program--SNAP. activity are felt throughout your entire body. MUSCLES throughout the body This institution is an equal opportunity provider and employer. Utah State University is an affirmative action/equal opportunity institution TYPES OF AEROBIC ACTIVITY MYPLATE RECOMMENDATIONS FOR AEROBIC The following are the USDA recommendations for EXERCISE: WHAT aerobic exercise for various age groups. Light Moderate Vigorous Age How Often How Long COUNTS? (30 minutes) (30 minutes) (30 minutes) Group At least 2.5 hrs of Jogging or At least 3 Shopping moderate aerobic exercise Briskly Running Adults days per OR 1.25 hrs of vigorous LEVELS OF AEROBIC INTENSITY 18-64 yrs. week Cooking Swimming Laps activity weekly At least 1 hr of moderate or LIGHT INTENSITY Light Ride a Bike on Playing At least 3 Children vigorous activity daily Includes activities done in everyday life including Housework Level Ground days per 6-17 yrs. light housework, shopping, and cooking. While still week Doesn’t have to be formal. Riding a Bike Playing counts too! good for you, these activities do not count toward Laundry Dancing aerobic activity goals because your body is not on Hills Play actively No specific recommendations working quite hard enough. Sweeping Pushing a Heavy Children several times Short bursts of active play will the Floor Mower Yard Work 2-5 yrs. every day add up throughout the day! MODERATE INTENSITY Washing the Gardening Includes activities where your heart is beating Dishes faster and you are breathing harder than during Skiing AEROBIC EXERCISE SAFETY normal daily activities. During these activities you Making the Bed Canoeing (cross country) are able to talk comfortably, but are not able to It is essential to keep safety in mind when doing sing. Light Walking Aerobics any type of physical activity. To stay safe during Cleaning (around the room) (high impact) aerobic exercise, remember to: VIGOROUS INTENSITY Bodyweight Bodyweight Includes activities where you are breathing hard Always check with your medical provider before and fast, and your is elevated. During Playing Catch Exercise Exercise (beginning yoga) (push-ups) starting a new physical activity routine. these activities you will have difficulty saying more Start slow and build up to your desired level than a few words without taking a breath. Hiking Fishing of activity. (rigorous) Remember, more vigorous intensity is not always Always stretch before and after aerobic exercise. better. You can gain just as many benefits from moderate activities. Always remember to discuss Wear proper shoes. new physical activity routines with your medical Stay hydrated. Drink plenty of fluids before, during, provider before starting. and after aerobic exercise.