Aerobic/Endurance Chart The New Aerobics by Kenneth H. Cooper, MD, M.P.H., Lt. Col.. U.S.A.F Medical Corps Bantam Books, December, 1982; Pg 172-174
This is a partial list for running & walking
Time per mile
Points
Time per 1.5 mile
Points
39:59 - 29:00
2 points
49:59 - 36:15
2 1/2 points
28:59 - 24:00
4 points
36:14 - 30:00
5 points
23:59 - 20:00
7 Points
29:59 - 25:00
9 points
19:59 - 16:00
9 Points
24:59 - 20:00
11 1/2 points
Aerobics refers to a variety of exercises that stimulate heart and lung activity for a time period sufficiently long to product beneficial Changes in the body.."
Time per 3 mile
Points
Time per 3.5 mile
Points
Time per 2 mile
Points
Time per 2.5 mile
Points
Defining Aerobics
Reading recommendation I suggest that you embark on any aerobic exercise plan that you first consult with your health care professional.
In order to keep from getting discourgage and also help you develope a good plan, I also suggest that you find a copy of Dr. Kenneth H. Cooper's book, The New Aerobics. I have seen them on the internet from $5 to $6 in used condition.
In my opinion, having read other books on the subject of Aeropics, there is no better book on the subject including Dr. Cooper's more recent publications.
How many aerobic points do I need to help my body achive a good level of wellness?
For those who can exercise safely, thirty points per week is a good minimum.
For those who are not in as good condition or over 60 years old, set your aerobic goal at fifteen aerobic points. The greatest benefits are gained in the first fifteen points cardiovascularly, Above the thirty points, you are begining to train not just exercise.
59:59 - 43:30
3 points
1hr 9:59 - 50:45 Min.
3 1/2 points
43:29 - 36:00
6 points
50:44 - 42:00
7 points
35:59 - 30:00
11 Points
41:59 - 35:00
13 points
29:59 - 24:00
14 Points
34:59 - 28:00
16 1/2 points
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