• Aerobic Exercise

  • For You & For Your Heart

    Aerobic Exercise

    Cindy Horner, MS, Exercise Physiologist with St. Anthony Hospital's Wellness Center and Cardiac Rehab program stresses the importance of regular aerobic exercise for your heart health.

    "Aerobic exercise is any form of nonstop activity that works the heart, lungs, and muscles. Walking, cycling, swimming, rowing, and jogging are some examples of aerobic or cardiovascular exercise. This type of exercise is best for your heart while increasing endurance and exercise tolerance. Gradually progress and increase your activity."

    Your exercise program should take into account the following:

    • How often: At least five days per week. For the most benefits (stronger heart, muscles, lungs, and increased fat loss), aerobic exercise five to six days per week is best.
    • How hard: Exercise at your target heart rate (THR) or your Rate of Perceived Exertion (RPE).
      RPE: 3-4 or Moderate or Somewhat Hard
      Do not judge how hard you are exercising by how much you sweat. It is important to notice your breathing and how you feel overall while you exercise. You should be able to talk and not feel as though you are gasping for air. If you feel unusually tired, lightheaded, dizzy, or have a lot of muscle soreness you should decrease the intensity you are exercising.
    • How long: 30 minutes nonstop is recommended. As your tolerance for exercise increases, gradually increase your time to 45-60 minutes.
      It is more important to exercise at moderate levels for a longer period of time than to exercise at high intensity for a short period of time due to fatigue. Stop exercise if experiencing any signs or symptoms such as chest pain, pressure, or heaviness. Inform staff if you experience this.
    • Rest: For the beginner, exercising 7 days per week is not recommended. The body needs to rest to get used to the new demands that exercise is placing on it. Start exercising every other day and then gradually add more days per week. Take breaks if needed and drink plenty of fluids, preferably water.
    • Remember: Always warm-up and cool-down before and after exercise. Start out exercising at a slower speed for 5-10 minutes as your warm-up. To cool-down, gradually slow down your speed for the last 5-10 minutes. Incorporate stretching into your warm-up and cool-down. Wear comfortable shoes that provide support.
Search: Current Site All Sites
This is some sample text.