🔑 Key Definitions
Aerobic Exercise: Sustained activity using oxygen for energy (cardio)
Target Heart Rate: Optimal heart rate zone for exercise benefits
Cardiorespiratory Endurance: Ability of heart/lungs to sustain exercise
3,500 Calorie Rule: One pound of fat = 3,500 calories
Target Heart Rate: Optimal heart rate zone for exercise benefits
Cardiorespiratory Endurance: Ability of heart/lungs to sustain exercise
3,500 Calorie Rule: One pound of fat = 3,500 calories
🧠 The 3,500 Calorie Rule
- 1 pound of body fat = 3,500 calories
- To lose 1 lb/week: Burn 500 extra calories/day
- To lose 2 lbs/week: Burn 1,000 extra calories/day
📊 Types of Exercise
- Aerobic (Cardio): Running, swimming, cycling, walking
- Uses oxygen
- Best for fat burning
- Improves heart health
- Anaerobic (Strength): Weight lifting, sprinting
- Builds muscle
- Short, intense bursts
🛠 Target Heart Rate Formula
- Formula: (220 - Age) × 70%
- Example: Age 30 → (220-30) × 0.70 = 133 bpm
- Exercise in this zone for optimal benefits
👍 Exercise Recommendations
- Minimum 30 minutes moderate activity most days
- Aerobic: 3x/week, 20+ minutes
- Strength: 2-3x/week
💡 Exam Tips
- 1 pound = 3,500 calories (memorize this!)
- Target HR = (220 - age) × 70%
- Aerobic exercise is BEST for weight loss
- Exercise + diet is MORE effective than either alone
- Exercise benefits: burns fat, builds muscle, reduces stress, improves mood