GE2201

Aerobic Exercise Program

Aerobic Exercise
Aerobic or "with oxygen" exercises provide cardiovascular conditioning. It is a repetitive,
structured physical activity that requires the body's metabolic system to use oxygen to produce
energy. Medical experts recommend a minimum of 30 minutes of cardiovascular exercise 5 to 7 days per
week. It can be broken up into 10-minute time periods. Taking three (3) walks of 10 minutes each would
let you reach the recommended minimum guideline for reducing the risk of heart disease, diabetes,
hypertension, and high cholesterol. You would also burn the same calories if you walked for 30 minutes
at one time. Do not forget warm-up, cool-down, and stretching exercises in your aerobic exercise session.

Aerobic exercise provides

cardiovascular conditioning.
Aerobic means "with oxygen,"
which means that breathing
controls the amount of oxygen that
can make it to the muscles to help
them burn fuel and move.

It is appropriate to do aerobic
exercise every day. There is no need
to rest in between sessions unless
you are at an extreme level of
training, such as preparing for a
marathon or if you experience reoccurring joint pain. If joint pain is a limiting factor, it would be
appropriate to alternate less painful exercises with those that may cause joint pain or discontinue the
painful exercise altogether. Aerobic exercise:

• Improves the capacity of the cardiovascular system to uptake and transport oxygen.
• It can be undertaken in many forms, with the common feature being achieved at a heart rate of
70–80% of a person's age-appropriate maximum.
• Aerobic exercise is considered the cornerstone of endurance training, characterized by
moderate energy expenditure over a prolonged period.
• It depends primarily on aerobic energy production, or muscle groups activated by this type of
exercise. It relies on aerobic metabolism (using oxygen to extract energy in the form of
adenosine triphosphate (ATP) from amino acids, carbohydrates, and fatty acids).
• Examples include walking, cycling, swimming, jogging, dancing, hiking, andlong distance
running.

Benefits
• Improves cardiovascular conditioning
• Decreases risk of heart disease
• Lowers blood pressure
• Increases HDL (high-density lipoprotein) or "good” cholesterol
• Helps to control blood sugar better
• Assists in weight management/weight loss
• Improves lung function
• Decreases resting heart rate

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Safety
It is recommended that you talk with a medical expert before you start an aerobic exercise program. Ask
what, if any, limitations you may have. People
with diabetes, hypertension, heart
disease, arthritis, pulmonary conditions, or
other health conditions may need additional
safety guidelines for exercise.

Note: If you develop symptoms during

aerobic exercise including, but not limited to,
unusual shortness of breath; tightness in the
chest; chest, shoulder, or jaw pain;
lightheadedness; dizziness; confusion; or
joint pain, you should stop exercising
immediately and seek medical health.

Examples
Lower-impact aerobic exercise includes: allow someone to perform cardio exercises
• Walking using the arms and legs while remaining
• Cycling, stationary.)
• Jogging
• Dancing Higher-impact aerobic exercise includes:
• Swimming • Long-distance running
• Using an elliptical trainer • Jumping rope
• Using an ergometer (an exercise machine • Hiking
that tests the exertion exhibited by specific • Rowing
muscles or keeps track of how much of a • Performing high-impact routines or step
particular exercise has been done. It can also aerobics

Intensity
The intensity is determined by how hard you are working. The intensity of aerobic exercise is determined
by what your goals are, what limitations you have, and your current fitness level.

Heart Rate
Your heart rate increases in direct correlation with the intensity of aerobic exercise. Heart rate levels can
vary significantly from one person to another based on fitness level, genetics, environment, and exercise
tolerance. If you wish to train based on heart rate, contact a healthcare provider to determine the
appropriate range. Some medications, most often blood pressure drugs, control heart rate, making it
impossible to decide on exercise intensity in this way. Seek medical help to determine if you are on any
of these medications.

Monitoring Intensity
How can you know if you are working at the right intensity? An RPE (Rate of Perceived Exertion, see next
page) chart can help you determine the appropriate intensity. The scale uses a 1 to 10 rating system. One
is very light, such as walking to the refrigerator for a glass of milk. Ten (10) would be a very significant
level, representing maximal exercise. Ten would indicate not being able to take another step without fear
of collapse. It is not recommended for anyone to work out at a rate of 6 to 10 without strict supervision

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by a healthcare provider. Moderate intensity is the level of exercise that is most recommended and can
be determined by a rating between 3 and 5.

Warming Up, Cooling Down

Every session of aerobic exercise should
include a warm-up and cool-down. The
warm-up period should not have static
stretching but should instead be a
gradual increase in the pace and
intensity of the exercise. It allows the
body to increase blood flow to the
muscles and decreases the likelihood of
a muscle or joint injury. The warm-up
should last between 5 and 10 minutes.
The cool-down session should last a
similar amount of time as the warm-up,
with the pace gradually decreasing.
Stretching exercises would be
appropriate after aerobic exercise.

Progression
Progression to higher intensities of
aerobic exercise should be based on
individual exercise tolerance. There are
three (3) methods for challenging
aerobic fitness:

• Increase speed.
• Increase the resistance.
• Increase the duration.

Any of these or a combination of these

methods will improve aerobic fitness.
Increasing intensity should be done very gradually. You should challenge yourself for only a few minutes
at a time.

F.I.T.T.
Your cardiovascular expert prescribes your aerobic exercise program like a doctor prescribes medication.
A physician tells you to take a particular type of medication a certain number of times each day, at a
specific dosage, and for a particular period. Similarly, your exercise prescription works the same way. An
easy way to remember how your exercise program is prescribed is to use the FITT principle.
• Frequency, or how often you exercise • Type, or what exercises you do
• Intensity, or how hard you work • Time, or how long you exercise for

Frequency
Complete your prescribed aerobic exercise per week.

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• Doing your prescribed exercise fewer times per week may not give you the full benefits of the
exercise.
• Doing your prescribed exercise more times per week may increase your risk of developing muscle or
joint injuries, feeling more tired or feeling unwell, and having more irregular heart rhythms.
It is good to be active daily, where you can do lower-level activities, sports, or other recreational play.
These activities are not considered “prescribed exercises” but activities of daily living.

Intensity
Determining how hard or at what level to exercise can be challenging. If you are not attending a
rehabilitation program, ask a healthcare
provider to refer you so that you can work
with a medical expert that can set you on the
right path to getting fitter and healthier.

A cardiovascular expert can develop an

aerobic exercise prescription with the best
and safest level of exercise for you. Your
exercise prescription will have the following:

• a training heart rate range with a lower

and higher limit
• a walking speed if you are walking for
exercise

Your exercise prescription is developed based on the following:

• Your medical history, including:
o what happened to your body
o other health concerns you have
o medicines you take
• The results of a cardiopulmonary assessment (stress test)
o The stress test tells us your V02 or the maximum amount of oxygen your body can utilize during
aerobic exercise, which is how well you take in oxygen and deliver it to your working or exercising
muscles. V02 is an indicator of your fitness level.
o The assessment also tells if you have any problems with your heart rate, blood pressure, or how
your heart beats.

1. Check Your Heart Rate

Each time your heart beats, you feel it in the large arteries of your body as a pulsing sensation. Heart rates
can be different between people. The heart rate increases during exercise because the heart needs to
beat faster and harder to supply more oxygen to your working muscles.

Measuring your heart rate during aerobic exercise will allow you to know if it is within the target range
given by your healthcare provider.
• If it is above your target range, slow your pace or intensity and tell your cardiovascular expert.
• If it is below your target range, tell your expert so that your exercise prescription can be modified.

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2. Where to Find Your Heart Rate

← To feel your pulse, put 2 or 3 fingers on the skin at your wrist
below the base of your thumb

You can also feel

your pulse by
putting 2 or 3
fingers on the
side of your neck
in the hollow area
beside your
Adam’s apple. →

There are two (2) areas where you can find your heart rate:
• Wrist, below the base of the thumb (radial artery)
o Place 2 to 3 fingers on your wrist below the base of your thumb.
o Press lightly until you feel your heartbeat.
• Neck below the angle of the jaw (carotid artery)
o Place 2-3 fingers on the side of your neck (besides the groove under your jaw) in the hollow area.
o Press lightly until you feel your heartbeat.

3. How to Count Your Heart Rate

Using a stopwatch or the second hand on your watch:
• Find your heart rate, either in your wrist or your neck
• Count the number of beats you feel while you time yourself for 10 seconds
• Multiply this number by 6 to get your heart rate in beats per minute (bpm)

4. When to Take Your Heart Rate

• Before you begin your exercise, warm up when you are at rest.
• Immediately at the end of your exercise, before you cool down.

To find your rating on the RPE scale, think about your “overall” feelings of physical stress, effort, and
fatigue.
• Do not focus too much on anything, like leg tiredness or shortness of breath.
• Try to concentrate on your real inner feeling of exertion.

Find the best description of your level of effort from the examples on the right side of the RPE table, and
then find the number rating that matches that description.
• Ideally, your RPE will be between 3 and 5.
• If your RPE is six (6) and above, the intensity is too high and needs to be adjusted.

5. Do the Walk/Talk Test

You should be able to exercise and carry on a conversation without being overly short of breath. If you
cannot talk comfortably, the intensity may be too high, and you may need to lower it. It is okay to hear
yourself breathe while exercising.

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6. Aim to Have No Symptoms While

Exercising
The “no pain, no gain” philosophy
will take you outside a safe and
optimal exercise intensity level.
Suppose you feel any symptoms
during your exercise prescription. In
that case, it is essential to lower the
intensity of your exercise and speak
with your cardiovascular expert so
that your medication can be
adjusted. Symptoms you should
take note of include:

• angina/chest pain
• excessive shortness of breath
• dizziness
• lightheadedness
• muscle soreness
• joint soreness

7. Do Not Do More Than Your Exercise Prescription

Your exercise prescription is designed specifically for you and is set at a safe and optimal level.
If you have questions or concerns regarding the intensity of the exercise, discuss it with your
cardiovascular expert, and he/she will be able to explain how your program was developed.

Time/Duration
For aerobic exercise, the duration of the activity could start at 10 minutes and progress up to 60 minutes.
The exercise duration depends on your fitness level, medical history, and goals.

Type
Aerobic exercise is a continuous whole-body rhythmic exercise involving the body's large muscle groups.
It could include walking, cycling, jogging, and swimming.

Examples of Aerobic Exercises

Aerobics (or cardio) can be done anywhere, with little or no equipment. To prevent injuries, always warm
up before exercising/working out. Aim for 150 minutes a week of moderate-intensity aerobic exercise
(meaning you can carry on a conversation but feel yourself working) or 75 minutes of vigorous exercise.
Here are some examples of aerobic exercise to help you get started.

At-home Aerobics
1. Running/Jogging
Equipment: Running shoes
How to do it: If you are new to running, start slow and alternate walking and running for 1 minute at a
time — and do not forget to cool down and stretch! Aim for shorter sessions a couple of times a week,
and then add more as you get stronger. Some tips for running/jogging:
1. Keep your shoulders back.

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2. Keep your toes pointing forward with your stride.

3. Breathe in through your nose and out through your mouth.
4. If you are too out of breath for that, slow your pace. You should be breathing steadily enough to sing
“Happy Birthday loosely.”
5. Take walk breaks as needed.
If a 30-minute run sounds daunting, keep in mind that you can jog as slow as you need. A general rule of
thumb is that softer surfaces (like grass and sand) are easier on your joints but harder on your muscles,
while asphalt and concrete are a little harder on your joints but easier on your muscles.
Duration and frequency: 20–60 minutes, 2 or 3 times per week

2. Walking
Equipment: Sneakers with good ankle support
How to do it: When you pick up the pace to get your heart pumping, walking is fantastic aerobic exercise
because you can do it just about anywhere without looking like you are working out. Squeeze in a few
brisk 10-minute walks before and after work and at lunchtime, or carve out time for long walks.
Use the step counter on your phone or a fitness tracker to monitor your steps. Set a goal — 10,000
steps per day, 1,000 more per day than you averaged last month, or whatever works for you — and hit
the pavement. Work toward your goal by adding 500 to 1,000 steps to your weekly or daily tally until you
hit your desired milestone.
Duration and frequency: 30–60 minutes, 2 or 3 times per week

3. Dancing
Equipment: Sneakers (optional) and music
How to do it: Dancing is the perfect aerobic exercise for people who hate working out. You get to turn on
your favorite music and dance your heart out — in the privacy of your bedroom if you choose. Do not
worry about how you look. Just move! Before you know it, you will have been dancing for 30 minutes, an
hour, or more — it is the most fun you can have while exercising!
Duration and frequency: 20–60 minutes, 2 or 3 times per week

4. Jumping Rope
Equipment: Sneakers and a jump rope
How to do it: If you are new to jumping rope, start with a goal of a set number of minutes or several
repeats. Go a little longer each time. Beyond the usual cardio benefits, jumping rope can improve
proprioception (a.k.a. body awareness), agility, and hand-foot coordination. Use this 15-minute jump rope
workout to help you get started. Here are some tips for good jumping rope form:
• Stand with your shoulders relaxed and your feet hip-width apart.
• Keep your elbows close to your rib cage and hold the handles of your jump rope without choking up.
• Keep your jump low (this is not boxing jumping) and remind yourself to be light, allowing your ankles,
knees, and hips to flex on each landing.
• Try jumping for 5 minutes at a time, resting for a minute or two, and jumping for another 5 minutes.
Duration and frequency: 10–25 minutes, 2 or 3 times per week

5. Aerobic Strength Circuit

Equipment: Sneakers and a sturdy chair or couch
How to do it: Yes, strength moves can be aerobic exercises! Circuits keep you moving to get your blood
pumping, and they build strength in major muscle groups. Use this strength and cardio circuit or create
your own with classic moves, performing each for 1 minute at a time:

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• Mountain climbers
• High knees
• Burpees
• Jumping jacks
• Lunges/Jumping lunge
• Inchworm
• Running stairs
Walk or jog in place at the end of each circuit for a little active rest and repeat the circuit 2 or 3 times. Feel
free to rest for a few minutes (no more than 5) between rounds, and do not forget your cool-down!
Duration and frequency: 15–25 minutes, 3–5 times per week

Mountain Climbers
No mountains are necessary for
this one.
1. Start in a high plank
position, with shoulders over
wrists and core tight and
activated. You can be on your
toes with straight legs or your
knees.
2. Draw right knee into
chest, then return to high plank
with both feet on the floor.
3. Repeat with the left leg.
4. Continue alternating legs as quickly as you can. The faster you go, the more intense the exercise.

High Knees
1. Stand with feet hip-width apart and start to run in place. Keep your core activated, especially your
lower abs, and relax your shoulders away from your ears.
2. Pull the right knee up toward the chest, then the left knee up toward the chest.
3. Continue alternating legs as quickly as possible. Turn up the speed to amplify the workout.
If this feels tough, modify it by using your abs to bring your knee toward your chest at a rhythmic pace
that feels more accessible.

Burpees
Beloved by high school sports coaches everywhere, this classic move involves your whole body.
1. Stand with feet hip-width apart and make sure your core is engaged.
2. Jump up, immediately drop to the floor, placing your hands on the floor and shooting your feet back,
so you are in a high plank position.
3. Do a push-up.
4. Quickly jump feet back to hands and, in one movement, stand and jump up.

Jumping Jacks
We are assuming you did jumping jacks in elementary school PE, but on the off chance you did not, here
is a refresher:
1. Stand with feet together, arms relaxed at your sides, and abs engaged.
2. Jump legs apart and bring arms out, first to a T shape and then overhead, clapping at the top.

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3. Keep knees bent as you jump feet back together and bring your arms down.
4. Repeat as quickly as possible.

Lunges
The basic lunge is an excellent exercise for building muscles in your legs and getting your heart rate up.
Here is how to do it:
1. Stand with feet hip-width apart, core tight, shoulders relaxed, and arms at your sides.
2. Step forward with your right foot and lower your hips until both knees are bent at roughly a 90-degree
angle. Line up right knee directly over right ankle and hover left knee above the floor.
3. Keeping the weight in the right heel and activating glute muscles, push back to a standing position.
Repeat on the left side.
4. Repeat this at a steady but quick pace, keeping glutes and core activated.

Jumping Lunge
This explosive move strengthens your legs and will
leave even the fittest among us sweaty and out of
breath, especially if you are doing it right. Here is
how it goes:
1. Stand with feet hip-width apart and abs
engaged – flex!
2. Keeping arms relaxed at your sides, take
a big step forward with your right leg and shift
your weight forward, so your right heel touches
the floor first.
3. Lower your body until your right leg is
parallel to the floor and your knee is lined over
your ankle (think: 90-degree angle).
4. Now, jump! Jump up, quickly switching
the position of your feet in midair to bring your left
leg forward and right leg behind you.
5. To help with this ninja-like jump switch,
use your arms to help propel you into the air while
you jump.
6. Land as gently as possible in an essential
lunge position with your left leg forward and right
leg back.
7. Repeat this jump-switching continuously
for 1 minute or longer.

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Inchworm
Stand with feet hip-width apart and core
tight.
1. Hinge at your waist and place
your hands on the floor before your feet.
2. Walk your hands forward while
keeping your legs straight – do not bend
your knees!
3. You will end up in a high plank
position, with your body parallel to the
floor.
4. Quickly walk hands back toward
feet and stand up. Repeat.
Note: The quicker you go, the more cardio
you will get. Do not sacrifice form for
speed, though. Keep your abs tight, your
shoulders away from your ears, and your
muscles activated.

Running Stairs
Running outside on a public set of stairs will provide a little more room and might make you more
comfortable, but you can also race up and down the stairs in your house or apartment building. The more
stairs, the better, but you can do more repeats if it is a short set.
1. Start with a 10- to 15-minute warm-up jog at your own pace.
2. Time yourself to run the stairs for two (2) continuous minutes, then take a 1-minute break. Repeat.
3. Do a total of five 2-minute sets.

References:
Lieberman, D. (2020). Aerobic exercise and athletic performance: Types, duration, and health benefits. Nova Science Publishers,
Inc.: New York.
Simmons, J. & Brown, A. (2018). Aerobic exercise: Health benefits, types and common misconceptions. Nova Biomedical: New
York.
Cleveland Clinic (2019). Aerobic exercise. Retrieved December 2022, from https://my.clevelandclinic.org/health/articles/7050-
aerobic-exercise
Health e-University (n.d.). F.I.T.T. for aerobic exercise. (Retrieved December 2022, from
https://www.healtheuniversity.ca/EN/CardiacCollege/Active/Aerobic_Exercise/Pages/the-fitt-principle.aspx
Physiopedia (n.d.). Aerobic exercise. Retrieved December 2022, from https://www.physio-pedia.com/Aerobic_Exercise

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