Aerobic
Aerobic Exercise means “with oxygen”. If
exercise is not too fast and if it is steady, the
heart can supply all the oxygen the muscles
need. The exercise/activity is done over a
longer period of time at a steady pace.
Examples: jogging, lap swimming, walking,
bicycling. If you have good cardiovascular
fitness you can continue this type of activity
for a long time.
Frequency Exercise at least 3 days a week.
For best results exercise every
day.
Intensity Raise your heart rate to 140-180
beats per minute.
Time Raise the heart rate to the correct
intensity and keep it there for at
least 20-30 minutes.
Type walking, swimming, jogging
Pacing: a strategy used in cardiovascular
exercise/activity to maintain a steady rate of
exercise in order to stay in your target heart
rate for 20-30 min.
Anaerobic
Anaerobic Exercise means “without oxygen”.
If exercise is done in short, fast bursts, the heart
cannot supply blood and oxygen to the
muscles as fast as the cells use them. Without
oxygen you cannot exercise very long.
Examples: 100 meter dash, 50 meter swim,
softball, volleyball. You need frequent rests
during anaerobic exercise to “catch your
breath”.
Frequency Exercise at least 3 days a week.
For best results exercise every
day.
Intensity Raise your heart rate to 140-180
beats per minute.
Time Raise the heart rate to the correct
intensity for 10-40 seconds.
Type 100 yard dash, softball, volleyball
