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Aerobic exercises

Posted by Cyril Grither on June 5, 2023

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Intensity – What level of effort? It is best to exercise at a moderate intensity, meaning that the effort you put in still allows you to exercise. Regular workouts should include aerobic exercise.

Aerobic exercises:

  • Work large muscles;
  • Constitute an uninterrupted exercise;
  • Increase heart rate for 10 minutes or more;
  • Burn calories.

How often ? With what intensity? How long? What type?

Acronym FITT is often used to provide guidelines for different types of exercises. It signifies Ffrequency, Intensity, Ttime and Type. Below are guidelines for aerobic exercise.

F – Frequency – How often? Schedule aerobic exercise five to seven days a week.

I – continue a conversation. Some participants are able to increase the intensity of their exercises; If you think you can exert more effort, you will need to first discuss this with the cardiac rehabilitation program staff. We will then teach you how to properly monitor the intensity of your exercises.

T – Time – How long? Try not to take breaks during the session. Your long-term goal is to exercise for 30 to 60 minutes per session, as the benefits of exercise are greater then. However, you can divide your session into three 10-minute periods per day if necessary.

Aim for 200 to 400 minutes of aerobic exercise per week.

T – Type – What activities? Examples of aerobic exercises: brisk walking, swimming, cycling, skating, cross-country skiing, using a treadmill or stationary bicycle, dance or aerobics classes.

Walking can be an ideal aerobic exercise.

  • It can be practiced almost anywhere.
  • The only equipment needed is a pair of comfortable shoes.
  • It does not require any special skills.
  • It carries a minimal risk of injury.
  • With ten thousand steps a day you can reach your goal.

Other types of exercises

You can also consider Nordic walking. This activity is practiced with adapted walking poles which resemble ski poles. Nordic walking burns more calories than regular walking because it uses additional muscle groups. Walking poles can also be used to reduce the strain on your back and legs while still giving you a great workout.

If you have joint or muscle problems, you can also try low-impact or chair exercise classes, or even aquagym classes in the pool. You can also use other stationary reclining devices such as a bike or stair climber, which have a bucket seat (with backrest) and pedals or foot plates located in front of you rather than under you. body.

Aerobic interval exercises

Aerobic interval exercise is a form of cardiovascular exercise that involves alternating periods of intense exercise with periods of lower intensity recovery. This highly effective type of training has been shown to be safe for many clients with various cardiovascular conditions. If you are interested in this type of training, you will first need to discuss it with the Cardiac Prevention and Rehabilitation Division staff to ensure it is right for you. We can then show you how to integrate these exercises into your program without running any danger.

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