AEROBIC ACTIVITIES

• Aerobic activities are also called “cardio” exercise. Normally, these activities increase our heart and breathing rate. This
cause us to sweat profusely and breathe harder. Our heart pumps blood more vigorously, causing oxygen to circulate
throughout our body. This allows us to sustain aerobic exercise for a few minutes.
• Ex. jogging, running,swimming,and dancing
• Benefits: Help lower risks of cardiovascular disease, diabetes, and osteoporosis.
Guidelines for Aerobic Exercise
• FREQUENCY- Always consider the number of aerobic exercise sessions per week. When doing cardio exercise, especially to
lose weight, frequency is an important factor to make it more effective. Start cardio exercises for at least 3 days a week for
the first few weeks, with not more than 2 days' rest between sessions. Afterwards, we can gradually increase the frequency
of exercise to 5 days a week.
INTENSITY
• To be effective, aerobic exercises should be done in moderate intensity, that is, our heart rate should be 60 to 80% of our
maximum heart rate.
TIME
• More time spent doing aerobic exercises means more calories burned and an increase in endurance. We can at least do 20
minutes per session at first, then gradually increase it to 60 minutes.
TYPE
• Running, jogging, sprinting, swimming, and playing contact sports such as basketball are some activities that we can do to
improve our heart rate. It is also important to try diffirent exercises and activities to avoid boredom.
MUSCLE STRENGTHENING ACTIVITIES
• Muscle strengthening activities are exercises in which groups of muscles work or hold against a force or some weight.
Muscle strengthening activities help build good muscle strength. When muscles do more work, It becomes stronger.
Therefore, having strong and healthy muscles enable us to perform everyday physical task.
• Ex. push-ups, sit-ups,squats, and lifting
BONE STRENGTHENING ACTIVITIES
• Bone growth is stimulated by physical stress brought about by physical activity. As skeletal muscles contract, they pull
their attachment on bones causing physical stress. This consequently stimulates bone tissues, making it stronger and
thicker. Such bone strengthening activities can increase density throughout our skeletal system. This is called bone
hypertrophy.
• Ex. running, skipping rope, and playing basketball can make our bones fit.

AEROBIC ACTIVITIES
• Aerobic activities are also called “cardio” exercise. Normally, these activities increase our heart and breathing rate. This
cause us to sweat profusely and breathe harder. Our heart pumps blood more vigorously, causing oxygen to circulate
throughout our body. This allows us to sustain aerobic exercise for a few minutes.
• Ex. jogging, running,swimming,and dancing
• Benefits: Help lower risks of cardiovascular disease, diabetes, and osteoporosis.
Guidelines for Aerobic Exercise
• FREQUENCY- Always consider the number of aerobic exercise sessions per week. When doing cardio exercise, especially to
lose weight, frequency is an important factor to make it more effective. Start cardio exercises for at least 3 days a week for
the first few weeks, with not more than 2 days' rest between sessions. Afterwards, we can gradually increase the frequency
of exercise to 5 days a week.
INTENSITY
• To be effective, aerobic exercises should be done in moderate intensity, that is, our heart rate should be 60 to 80% of our
maximum heart rate.
TIME
• More time spent doing aerobic exercises means more calories burned and an increase in endurance. We can at least do 20
minutes per session at first, then gradually increase it to 60 minutes.
TYPE
• Running, jogging, sprinting, swimming, and playing contact sports such as basketball are some activities that we can do to
improve our heart rate. It is also important to try diffirent exercises and activities to avoid boredom.
MUSCLE STRENGTHENING ACTIVITIES
• Muscle strengthening activities are exercises in which groups of muscles work or hold against a force or some weight.
Muscle strengthening activities help build good muscle strength. When muscles do more work, It becomes stronger.
Therefore, having strong and healthy muscles enable us to perform everyday physical task.
• Ex. push-ups, sit-ups,squats, and lifting
BONE STRENGTHENING ACTIVITIES
• Bone growth is stimulated by physical stress brought about by physical activity. As skeletal muscles contract, they pull
their attachment on bones causing physical stress. This consequently stimulates bone tissues, making it stronger and
thicker. Such bone strengthening activities can increase density throughout our skeletal system. This is called bone
hypertrophy.
• Ex. running, skipping rope, and playing basketball can make our bones fit.