How To Improve Aerobic Fitness

Aerobic fitness refers to your body's ability to use oxygen for physical movement. The term aerobic means "with oxygen." Any activity that can be sustained for over 15 minutes relies primarily on the aerobic energy system. Aerobic fitness is often used interchangeably with the terms cardiovascular fitness and cardio-respiratory endurance. To improve aerobic conditioning, consistently challenge your body by gradually increasing the intensity and time engaged in activity.

Step 1

Sign up for a baseline fitness assessment using the three-minute step test. Step up and down on a 12-inch step or block for three minutes at a rate of 96 beats per minute, as recorded by a metronome. Your trainer will check your heart rate for one minute using a stethoscope, record it and compare it to norms to establish your fitness rating.

Step 2

Increase your frequency of participation in aerobic activity. Aim for at least three to five days per week of 20 to 60 minutes. Run, walk, swim, and cycle or take group fitness classes such as step, Zumba, indoor cycling, treading and kickboxing.

Step 3

Increase the intensity of your aerobic activity. Include one to two vigorous sessions and two to four moderate-intensity sessions.

Step 4

Increase the duration of your aerobic sessions. As your fitness level improves, so will your ability to sustain continuous activity for a longer duration of time. Aim for two hours and 30 minutes of moderate intensity aerobic activity or one hour and 15 minutes of vigorous intensity aerobic activity, as recommended by the 2008 Physical Activity Guidelines for Americans.

Tips and Warnings

Break up exercise sessions into 10-minute spurts throughout the day if you cannot participate in longer sessions due to time constraints.
Consult a health care provider before beginning any fitness program. Exercise caution when engaging in physical activity outdoors in hot climates to avoid the risk of heat-related injuries. Hydrate adequately and exercise in the early mornings or evenings to avoid extreme heat.