Aerobic Workout Plan Table

Aerobic exercise can help prevent or reduce the chance of developing some cancers diabetes depression cardiovascular disease and osteoporosis.

Aerobic workout plan table. For the average adult this is about one calorie per every 2 2 pounds of body weight per hour. Download a workout plan template in excel before you hit the gym or workout room. Leave the incline at 0 flat. Aerobic exercise not only improves fitness.

One met is defined as the energy it takes to sit quietly. That can be broken up though. While that style of classes became known as aerobics back in the 80s and 90s aerobic exercise is another somewhat retro. Cardio is broken up into two parts.

For example you can take three 10 minute walks. Aim to incorporate aerobic fitness strength training core exercises balance training and flexibility and stretching into your exercise plan. Steady state cardio and intervals on the weekends do any longer moderately paced workout walking swimming cycling etc to stay active and improve endurance. Four sets for large bodyparts chest back shoulders quads hamstrings and three sets for smaller bodyparts biceps.

Including 150 300 minutes of moderate and vigorous aerobic exercise a week in your fitness training plan can help you achieve your weight loss goal. The american heart association recommends 30 minutes or more of aerobic exercise five or more days each week. 9 x trustworthy source mayo clinic educational website from one of the world s leading hospitals go to source. Aerobic exercise isn t all thong leotards and step workouts.

The exercise planner automatically calculates the difference between your target and actual reps and weights for each exercise so you can see where you need. Walk at a pace so that you re working at a 4 on a scale of 1 10 with 1 being sitting still and 10 being your max. Exercise experts measure activity in metabolic equivalents or mets. During the week you ll take on interval workouts to burn calories thanks hiit do them twice a week.

You ll hit each muscle group with two exercises of 3 4 sets each. Someone who weighs 160 pounds would burn approximately 70 calories an hour while sitting or sleeping. While you could use any cardio equipment rower bike elliptical below. An aerobic exercise plan should be simple practical and realistic.

Planning a new training program. There are a variety of aerobic exercises you can do at home or at the gym including. List your warmup strength and cardio activities and goals on your workout plan template then track your progress by week.