GETTING STARTED

ON AEROBIC
WORKOUTS
STEPS IN
STARTING AN
AEROBIC
PROGRAM
 Specific – give the details of your
fitness priority to make your goal
as specific as possible.

Measurable – describe how you will

1. Set a measure your fitness priority

SMART Achievable – Assess if you can truly

goal for your achieve your fitness priority

workout. 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.
2. Have a thorough medical examination with a
properly administered stress test before you begin
your exercise program.
■ Check for possible diseases, so they can be treated early;
■ Identify any issues that may become medical concerns in the
future;
■ Update any necessary immunizations; and
■ Ensure that you are maintaining a healthy diet and exercise
routine.
3. Determine your target heart rate.

■ Get your heart rate.

■ Determine your PMHR or predicted maximum heart rate.
- men’s PMHR = 205 – ½ of age
- women’s PMHR = 220 – age
■ Calculate. Take 80 percent of your PMHR.
4. Choose a basic aerobic exercise.

■ 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.
■ 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.
 Different Types
z of s

Active Physical
Activities
z

 According to a study conducted by J.Y. Cagas,

B.A. Torre, and E.J. Manalastas on why Filipinos
exercise, the five most popular fitness activities
for men are (1) running, (2) jogging, (3) playing
basketball, (4) walking, and (5) weightlifting. On
the other hand, the five most popular fitness
activities for women are (1) running, (2) walking,
(3) jogging, (4) dancing and (5) yoga.
z
RUNNING AND JOGGING

 It does not require any special gear except for a pair

of comfortable sneakers.
 There is always an available street or sidewalk to run
and jog on.
 9 km/h and above is running; less than that is jogging
z
PLAYING BASKETBALL
z
WALKING
z
WEIGHTLIFTING
z
DANCING
z
DOING YOGA
z
SWIMMING
z
MOUNTAIN CLIMBING
z
OUTDOOR CYCLING
z
PLAYING RACKET SPORTS
5. Embark on a regular aerobics
program.
■ There are four important phases in any effective aerobics
conditioning program:
1. warm-up
2. aerobic phase
3. cooling down
4. musculoskeletal conditioning
WARM UP EXERCISES

■ Combine light jogging with skipping, side stepping, carioca, high knees and butt kicks.
■ Stretch major muscle groups. You must hold it for at least 20-30 seconds
■ Stretch sport-specific muscle groups.
■ Start doing the basic skills of your chosen aerobic exercise.
Other Warm-up Exercises

■ Jumping jacks ■ Walking leg cradle

■ Hand crossover ■ Walking knee hug
■ Bend over reach to sky ■ Walking heel ty behind
■ Shoulder circles ■ Walking high kicks
■ Arm circles ■ Ankle circles
■ Elbow-to-foot lunge
■ Inch worm
■ Lateral slide
COOLDOWN EXERCISES

■ END HOW YOU STARTED!!!!