1 ST QUARTER – MODULE 2

CHAPTER 2
GETTING STARTED ON
AEROBIC WORKOUTS
Created by: MR. BILLY V. NATAD, LPT
GETTING STARTED
ON AEROBIC
WORKOUTS
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
1. Set a SMART goal for your workout.
2. Have a thorough medical examination
with a properly administered stress test
before you begin your exercise
program.
3. Determine your target heart rate.
4. Choose a basic aerobic exercise.
5. Embark on a regular aerobics program.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM

1.Set a SMART goal for

your workout.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
1. Set a SMART goal for your workout.
(What is your fitness priority?)
❑ SPECIFIC. Give the details of your fitness priority to make your goal as
specific as specific as possible.
❑ MEASURABLE. Describe how you will measure your fitness priority.
❑ ACHIEVABLE. Assess if you can truly achieve your fitness priority.
❑ REALISTIC. Tell if your fitness priority is realistic given your current life
circumstances.
❑ TIME-FRAMED. Select a time frame by which you can reach your
fitness priority without any doubt.
*Your SMART goal provides a visible plan for what you really want to do
and achieve
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM

2. Have a thorough medical

examination with a properly
administered stress test before
you begin your exercise
program.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM

It is necessary to first assess your body

conditions before you engage in any form
of aerobic activity. The medical exam
determines the general status of your
health. It also gives you a chance to talk
about pains or symptoms that you are
experiencing or any other health concerns
that you may have.
 GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
These exams may help..
a. Check for possible diseases, so they can be treated early;
b. Identify any issues that may become medical concerns in the
future;
c. Update any necessary immunizations; and
d. Ensure that you are maintaining a healthy diet and exercise
routine.
*Proceeding to the workout without medical guidance may cause
you more harm than good, so better consult your doctor first.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM

3.Determine your
target heart rate.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM

3. Determine your target heart rate.

It is at the minimum rate that your
heart should be beating to get the
optimum aerobic conditioning effect.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
3. Determine your target heart rate.

a. Test your resting heart rate. It is the number of

times your heart beats per minute while it is at rest. It is
recommended that you take your heart rate at the heart
itself or the wrist (radial artery), rather than the neck
(carotid artery). Some studies show that pressing the neck
too hard may actually slow down your rate by as much
as 3 to 4 beats per minute.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
3. Determine your target heart rate.
a. Test your resting heart rate.
Here’s how to get your resting heart rate:
❑ Using your index and middle fingers, count the number of beats you
feel in 10 seconds. Do not use your thumb since it has a light pulse
that can confuse you while counting.
❑ Multiply the number of beats you count in 10 seconds by six
(number of beats/10sec x 6) to find the number of beats per minute.
❑ You may repeat the procedure three times and get the average of
the three to be more accurate.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
3. Determine your target heart rate.

b. Get your heart rate.

Determine your predicted maximum heart rate (PMHR). It differs for
men and women.

(men) PMHR = 205 – ½ of age

Example for man whose age is 16: PMHR = 205 – 8 = 197
(women) PMHR = 220 – age
Example for a woman whose age is 18: PMHR = 220 – 18 = 202
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
3. Determine your target heart rate.
c. Calculate.
Take 80 percent of your PMHR.
Example: 80 percent of 197 equals 157 beats per minute. If your heart rate exceeds that
figure for a minimum of 20 minutes, 4 times per week, then you will get an aerobic training
effect.
It is necessary to correct your reading upward to find your true heart rate during
exercise. For a highly conditioned person, it is suggested that you take your pulse rate
within 20 seconds after you stop your aerobic exercise. Then add 10 percent to this pulse
rate to get your heart rate during exercise.
If your heart rate is too high, you are straining, so slow down. If it is too low and the
intensity feels “light” or “moderate/brisk”, you may want to push yourself to exercise a little
harder.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM

4.Choose a basic
aerobic exercise.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
4. Choose a basic aerobic exercise.

The aerobic activity you choose should have two

primary characteristics.
a. It should provide enough exercise to allow you to get your body
functioning up around your target heart rate for a period of at least
20 to 30 minutes at a time.
b. It should be an activity that interests you enough to motivate you to
continue with it over an indefinite number of years, and preferably
over your entire lifetime.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM

5.Embark on a regular
aerobics program.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
5. Embark on a regular aerobics program.

There are four important phases in any

effective aerobics conditioning program: (a)
warm-up, (b) aerobic phase, (c) cooling down,
(d) musculoskeletal conditioning through
calisthenics and/or weight training.
 GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
5. Embark on a regular aerobics program.
Four important phases in any effective aerobics conditioning
program:
Warm-up and cooling down are said to be the most important parts of the workout.
a. Warm-up helps prepare the muscles and the mind for the activity at hand,
b. while cooling down helps normalize the body’s temperature and return it to its natural state.
c. The aerobic phase (also called main workout), on the other hand, is determined by the
kind of exercise you have chosen and how intensely you do it.
d. The musculoskeletal conditioning through calisthenics and weight training helps develop
muscle mass and flexibility necessary for your physical fitness.
GETTING STARTED ON AEROBIC WORKOUTS
STEPS IN STARTING AN AEROBIC PROGRAM
1. Set a SMART goal for your workout.
2. Have a thorough medical examination
with a properly administered stress test
before you begin your exercise
program.
3. Determine your target heart rate.
4. Choose a basic aerobic exercise.
5. Embark on a regular aerobics program.