Aerobic exercise will be forever linked to leotards, leg warmers and head bands thanks to Jane Fonda and the fitness explosion of the 1980s, but there is a lot more to doing aerobic exercise than loud music and cute outfits. Basic aerobic exercise doesn't require special clothing, equipment or even a gym membership. Regular aerobic exercise benefits your body, but it can also have a positive impact on your overall health and even help to improve your mood.
Identification
Aerobic exercise is any continuous, rhythmic activity that uses your large muscle groups. According to Georgia State University's Physical Fitness Webpage, aerobic exercise elevates your heart rate, forcing your heart and your lungs to work harder than they do when you are sedentary. Some examples of aerobic exercise suggested by Georgia State University are aerobic dancing, running, stair-climbing, jumping rope, in-line skating, cycling, cross-country skiing and swimming.
Function
Your heart is a muscle. Forcing it to work harder under controlled circumstances strengthens it, just as lifting weights strengthens your arm muscles. The experts at Brigham Young University state that strengthening your heart allows it to pump blood more efficiently throughout your body. Your blood carries oxygen and nutrients to your brain and organs, and also ferries lactic acid, carbon dioxide and other waste products away to be processed. The more efficiently your heart works, the better it is for the rest of your body.
Procedure
It's not enough just to move continuously and rhythmically for 20 to 30 minutes, though that's a good start if you're new to exercising. According to Gannett Health Services at Cornell University, in order to reap the full benefits of aerobic exercise, you have to find your target heart weight and maintain it while you work out. First, find your maximum heart rate by subtracting your age from 220. If you are 30-years-old, your maximum heart rate would be 220-30=190. Your optimal workout heart rate should be 65 percent to 80 percent of your maximum heart rate. In this case, it would be approximately 123 to 161 beats per minute. Next, take your pulse at your neck or wrist after you've been exercising for about 10 minutes. Count the beats for 15 seconds and multiply the result by 4 to figure out how many times your heart is beating every minute. If that number is between 123 and 161, maintain your level of exertion. If it's lower or higher, adjust your intensity to bring your heart rate up or down, as needed.
Benefits
Aerobic exercise can help you maintain or lose weight, but its benefits go beyond that. According to the experts at MayoClinic.com, aerobic exercise can make a major difference in your health by reducing your risk of Type 2 diabetes, certain cancers, high blood pressure and stroke. Walking helps you avoid osteoporosis. Consistent aerobic exercise strengthens your heart and your arteries, reducing the risk of heart disease and the build-up of arterial plaque. It also causes your body to release natural pain-killers called endorphins that elevate your mood. Regular exercise can also help you sleep better.
Warning
If you have never exercised, or have been sedentary for awhile, start slowly. The staff at Brigham Young University recommends that you warm up first, exercise for 20 to 30 minutes, and stop working out gradually to give your heart time to slow down, rather than just stopping suddenly. Stretch after a workout to keep yourself flexible. If you are morbidly obese or have any serious health problems like heart disease, diabetes or high blood pressure consult your doctor before starting an aerobic exercise program.
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