PHYSICAL

ACTIVITY.
PRESENTED BY: REGINA G. ERESO, LPT
PATHFIT 2
 01 | Physical Activity 02 | Aerobic Exercise
Table of
contents. We will talk about this first. We will talk about this second.

04 | Difference
03 | Anaerobic between Aerobic and
Exercise Anaerobic Exercise
Then, we will talk about this.
After that we will talk about this.
Physical Activity
is any movement that increases
-

your heart rate and breathing.

Being physically active improves
your health and well-being.
Physical Activity
Some examples of physical activity are:
 Going for a walk, bike, or run (join our indoor
walking program).
 Doing household chores.
 Taking the stairs instead of the elevator.
 Playing at the park.
 Raking leaves
Physical activity recommendations by age:
 0 to 4 years
180 minutes daily, spread throughout the day

 5 to 17 years
60 minutes each day of moderate- to vigorous-intensity physical
activity

 18 years and older

150 minutes each week of moderate- to vigorous-intensity
physical activity, in bouts of 10 minutes or more
Types of Physical
Activity Exercise
There are different levels, or intensities, of physical activity based on how
hard your body has to work.
Moderate Intensity
You can usually tell that you are doing a moderate-
intensity physical activity if you can talk but not sing a
song while doing an activity.
Examples include:
 brisk walking,
 playground activities, and
 bike riding.
Vigorous intensity
You can usually tell that you are doing a vigorous-
intensity physical activity if you are not able to say
more than a few words without pausing for a breath.
Examples include:
 running, and
 swimming.
 For ages 5 to 18, it is important to include activities that
strengthen muscle and bone at least three times per
Strength week. For adults 18 years and older, it is beneficial to add
muscle and bone strengthening activities using major
and muscle groups at least twice per week. For adults 65
years and older it's important to perform activities to
Balance enhance balance and prevent falls.
Examples include:
 lifting weights,
 working with resistance bands,
 Tai Chi,
 yoga, and
 push-ups or modified push-ups.
 Aerobic
provides cardiovascular conditioning. The term aerobic
actually 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.
Benefits of aerobic exercise
 Improves cardiovascular conditioning.
 Decreases risk of heart disease.
 Lowers blood pressure.
 Increases HDL( high density lipoprotein) or "good"
cholesterol.
 Helps to better control blood sugar.
 Assists in weight management and/or weight loss.
 Improves lung function.
 Decreases resting heart rate.
 Exercise safety
What are some examples of aerobic exercise?
Lower impact aerobic exercise includes:
 Swimming.
 Cycling.
 Using an elliptical trainer.
 Walking.
 Rowing.
Using an upper body ergometer (a piece of equipment that
provides a cardiovascular workout that targets the upper
body only).
 UPPER BODY
ERGOMETER

a piece of equipment that provides a cardiovascular workout that

targets the upper body only.
 Higher impact aerobic exercise includes:
 Running.
 Jumping rope.
 Performing high impact routines or step
aerobics.
You can watch 5 minutes aerobic exercise on
the link below:
https://www.youtube.com/watch?v=LePMX
HvHx4g
ANAEROBICS
EXERCISE
— a higher intensity, higher power version of exercise
Anaerobic exercise is any activity that
breaks down glucose for energy without
using oxygen. Generally, these activities are
of short length with high intensity. The idea
is that a lot of is released within a small
period of time, and your oxygen demand
surpasses the oxygen supply.
Exercises and movements that require short bursts of
intense energy are examples of anaerobic exercises.
These include:

weightlifting
jumping or jumping rope
sprinting
high-intensity interval training (HIIT)
biking
Benefits of Anaerobic
Exercise
Increases
bone
strength Anaerobic activity — like
and density resistance training — can
increase the strength and
density of your bones. This can
also decrease your risk of
osteoporosis.
Promotes
weight
In addition to helping your body
maintenance
handle lactic acid more
effectively, anaerobic exercise can
help you maintain a healthy
weight.
• Increases
power

• Boosts Anaerobic exercise helps boost metabolism as it

metabolism builds and maintains lean muscle. The more lean
muscle you have, the more calories you’ll burn
during your next sweat session. High-intensity
exercise is also thought to increase your post-
workout calorie burn.
Increases By regularly training above your
lactic anaerobic threshold, the body can
threshold increase its ability to handle lactic
acid, which increases your lactic
threshold, or the point at which you
experience fatigue. That means you’ll
be able to work out harder, for longer.
• Fights Studies show that anaerobic exercise, like
depression strength training, can boost your mood and
even fight depression.

• Reduces risk of Gains in strength and bone density

disease attained by high-intensity anaerobic
training, like bodyweight squats and
pushups, can reduce your risk for diabetes
and heart disease.
• Protects joints By building your muscle strength and muscle
mass, your joints will be better protected,
meaning you’ll have greater protection against
injury.

• Boosts energy Consistent anaerobic exercise increases your

body’s ability to store glycogen (what your body
uses as energy), giving you more energy for your
next bout of intense physical activity. This can
improve your athletic ability.
THE DIFFERENCE BETWEEN
AEROBIC AND ANAEROBIC
EXERCISE.
One easy way to remember the
difference between the two is the
term “aerobic” means “with
oxygen,” while “anaerobic”
means “without oxygen.”
Thank you!