LET’S EXERCISE!

AEROBIC EXERCISES
• Physical activity performed with moderate intensity, with
a lot of repetitive movements, undergone for a long
duration of time.
• Use energy systems that need oxygen to synthesize
energy.
• Good aerobic session will include a five to ten minute
warm up activity that elevates the heart rate
BENEFITS OF AEROBIC EXERCISE

• An increase in maximal oxygen consumption

• An improved cardiovascular function
• An improved cardiorespiratory function
• An increase of supply of blood to the muscles and an increase of the
ability to use oxygen
• Lower heart rate and blood pressure with moderate exercise
• Lower levels of blood pressure (for people with high blood pressure)
BENEFITS OF AEROBIC EXERCISE

• An increase in the threshold for accumulated lactic acid

• An increase in HDL cholesterol (good cholesterol)
• An improvement in glucose tolerance and a reduction of insulin
resistance
• A decrease in blood triglycerides
• A reduction of body fat
MUSCLE AND BONE
STRENGTHENING EXERCISES
• Also called strength training exercises will produce
increases in both muscle and bone-strength
• Continued or executed at the latter part of a person’s life
(after 35 years and older), these exercises serve to stop or
slow down the weakening or loss of muscles and of the
bones as well.
BENEFITS OF MUSCLE AND BONE STRENGTHENING
EXERCISES
• Gain an increase in muscle- strength
• Strengthen tendons and ligaments
• Gain a potential improvement in range of motion of joints
• Have a reduction of body fat and an increase in lean muscle mass
• Potentially have improved blood pressure levels
• Gain positive changes in levels of blood cholesterol
• Gain an improvement in glucose tolerance and insulin sensitivity
• Gain overall strength, balance and functional ability