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Aerobic

Exercise

Aerobic Exercise Level Progressions

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Level 1- 3 days/week, light to moderate intensity, 20-30 minutes per day

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Level 2- 3-5 days/week, moderate to vigorous intensity, 30-60 minutes per day

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Level 3- ≥5 days/week of moderate intensity or ≥3 days/week of vigorous intensity exercise, ≥30-60 minutes per day

Source: http://weightloss.susumeviton.com/is-cycling-on-an-exercise-bike-good-for-losing-weight/

Examples of Exercises

Light

  • Slow walking (about 3 mph)

  • Recreational badminton

  • Basketball (shooting around)

  • Ballroom dancing

  • Golfing (walking while pulling clubs)

  • Noncompetitive volleyball

Moderate

  • Brisk walking (about 4.5 mph)

  • Hiking at a moderate pace with a light pack

  • Light effort biking (flat surface)

  • Recreational soccer

  • Slow cross country skiing

  • Leisurely swimming

  • Water aerobics

  • Tennis doubles

Vigorous

  • Jogging or running

  • Hiking at a steep grade with a pack

  • Basketball game

  • Biking at a moderate or fast effort

  • Swimming at a moderate or hard effort

  • Tennis singles

  • Competitive volleyball

  • Competitive soccer

* Intensities of these activities can vary slightly based on fitness level- use RPE scale (or %HR max if possible) to measure intensity

* Choose one of the above activities-or a combination of multiple-to perform to meet the time requirement for your chosen Level. Just be sure that each session (or each exercise) lasts at least 10 minutes in duration.

Deschenes, M., & Garber, C. E. (2014). General principles of exercise prescription. In Pescatello, L. S., Arena, R., Riebe, D. & Thompson, P. D. (Eds.), ACSM’s guidelines for exercise        testing and prescription (pp. 162-193). Philedelphia, PA: Wolters Kluwer Health: Lippincott Williams & Wilkins.

Heyward, V. & Gibson, A. (2014). Advanced fitness assessment and exercise prescription. Champaign, IL: Human Kinetics.

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