Aerobic means “with air.” Aerobic fitness refers to the ability of the cardiovascular system – the heart and lungs – to take in oxygen and move it along to the muscles. The harder the muscles are working in exercise, the more oxygen they need. As you become more aerobically fit, you become more efficient at increasing the amount of oxygen to the muscles. Aerobic exercise includes activities such as walking fast, running, jumping rope, swimming, biking and aerobic dance. Aerobic exercise is also a great way to burn calories and lose weight.
Calculating your target heart rate zone
During cardiovascular exercise, the heart should be working between 60 to 90 percent of its maximum efficiency. To calculate this number, start with 220 for a man and 226 for a woman. Subtract your age. Multiply by .6 to get the low range and .9 to get the high range of your aerobic zone.
For instance, for a 40-year-old man, subtract 40 from 220 to get 180. Multiply 180 by .6 to get 60 percent, or 108 heart beats per minute. This is the low end of the zone. For the higher end, multiply 180 by .9 to get 90 percent, or 162 heart beats per minute. This means a 40 year-old man should stay between 108 and 162 beats per minute for a safe and efficient cardiovascular workout.
The ideal target heart rate range for beginners
If you are just starting an exercise program, stay within the 60 or 70 percent range. If your goal is to increase your endurance over longer periods of time, it’s also a good idea to train in this range.
How to find your heart rate
You can take your pulse either at your wrist or at the neck. Use your first two fingers. Take your pulse for 10 seconds and then multiply by 6 to get the number of heart beats per minute. You don’t need to take your pulse for a full minute because your heart rate will start to decrease as the minute progresses. This is a good exercise to see how you feel when you are working out. Notice how your lungs feel at various numbers and then, use this as a gauge for other workout sessions.
The talk test
A simple way to know if you’re exercising in an efficient range is to take the talk test. If you can talk without gasping for breath, you are probably within a good aerobic range. If you feel like you could sing without any problem, you could probably exercise a little harder.
How long in the target heart rate zone
Exercises to strengthen and condition your cardiovascular system should be maintained for between 20 and 60 minutes three to five times per week. Start slowly with just a few minutes a day if you are not active now. As you get in better shape, gradually increase the time.
Remember to warm up before the activity by starting slowly for five to 10 minutes and then cool down at the end to ease your heart rate back to normal. Stretch after the cool down to keep muscles in good shape. It’s a good idea to get a medical check up before starting any new exercise program.
For further reading:
Aerobic Exercise: Lose Weight and Improve Heart Health
Firm Up and Lose Weight with Strength Training
The Merck Manual: Starting an Exercise Program
Chrissy MacDonald - Chrissy MacDonald is a Freelance Writer and Registered Yoga Teacher who blogs at http://www.everydaymatters.ca.
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