Aerobic, or cardio, exercise is an important part of maintaining overall health, fitness and energy. Any type of aerobic exercise is beneficial because it works your heart and other muscles, according to the American Heart Association, and it promotes cardiovascular circulation while distributing oxygen throughout your body. Track your health and fitness by calculating your heart rate during aerobic exercise.
Background
The word "aerobic" in aerobic exercise has to do with the body’s intake and utilization of oxygen for metabolism and energy, according to Today’s Women and Health. Typical aerobic exercise requires a large intake of oxygen during prolonged and intense activity. This intake of oxygen promotes healthy processes in the body, such as fat burning, says Today’s Women and Health. The physical movement in aerobic exercise strengthens and builds muscles. During aerobic exercise, heart rate is elevated for a prolonged period, which conditions the heart, according to the American Heart Association, which suggests working at a level during aerobic exercise that allows you to still speak.
Resting Heart Rate
Before you determine your target heart rate, you’ll first need to know what your resting heart rate is. To figure out your resting heart rate, calculate how many times your heart beats each minute while you’re at rest, according to the American Heart Association. While the average resting heart rate is between 60 to 80 beats a minute, it’s much lower for those who are fit. The average resting heart rate is a bit higher for older people, says the American Heart Association.
Target Heart Rate
Establish your target training heart rate range by periodically taking your pulse during aerobic exercise and working within “50 percent to 85 percent of your maximum heart rate," explains the American Heart Association. Target heart rates are estimated based on age. For instance, the average maximum heart rate at 100 percent for a typical 40-year-old is listed at 180 beats per minute on the American Heart Association’s estimated training rates chart. Working at 50 percent to 85 percent of the maximum heart rate during aerobic exercise is “90 to 153 beats per minute,” or the target heart rate zone for the 40-year-old, according to the American Heart Association. A good rule of thumb is that your maximum heart rate is 220 minus your age.
Your Target Heart Rate
Choosing the right exercise intensity for your age and fitness level is important during aerobic exercise training. Monitoring your heart rate and staying within your target heart rate zone during aerobic exercise will help you work out at a pace that’s right for you. The American Heart Association recommends aiming for the “lowest part of your target zone” if you’re just starting an aerobics program, then shooting for 85 percent of your target heart rate zone as you get in better shape. However, you don’t have to work out hard to stay in shape.
Aerobic Exercise
The most beneficial aerobic exercise includes any physical activity that involves movement of legs and arms for prolonged periods of time, says the American Heart Association. Include aerobic exercise that you enjoy in your daily routine and work out for a minimum of 30 minutes five to six days per week, the American Heart Association recommends. Dance, run, hike, bike, swim or participate in any activity that involves “steady, rhythmic movement of the legs and arms.
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