Aerobic exercise is a way to improve your cardiovascular health. Aerobic exercise, sometimes also called cardio exercise, can improve your overall fitness and help you lose weight. Improving your cardiovascular fitness can decrease your risk of diseases such as heart disease, diabetes and cancer. Check with your doctor before beginning any aerobic exercise program, especially if you have serious health concerns.
Start Slow
Start slow if you are out of shape and are not in a habit of getting regular aerobic exercise. The heart is a muscle, which means it will get stronger the more you use it. Although you should aim for a minimum of 30 minutes of aerobic exercise each day, it is acceptable to get that exercise in several smaller increments of five to 10 minutes. Your endurance will gradually improve and you eventually will be able to exercise for longer periods.
Examples of Exercise
It is easy to add more aerobic exercise to your daily life. Engage in aerobic exercises, such as dancing, jogging, brisk walking, biking or swimming, for up to 90 minutes per day. In addition to these workout sessions, you also can add brief amounts of additional aerobic exercise by walking instead of driving, taking the stairs instead of the elevators, and walking to discuss matters with co-workers instead of communicating by email.
Monitor Heart Rate
The goal of aerobic fitness is to raise your heart rate safely. Monitor your heart rate by taking your pulse at rest as a baseline before working out, and again during exercise. Measure your pulse in beats per minute. Calculate your target heart rate by subtracting your age from 220. Multiply your target heart rate by 50 percent to 80 percent. According to Piedmont Virginia Community College, exercising at 40 percent of your target heart rate is acceptable if you are extremely out of shape.
Warnings
Stop exercising immediately if you experience pain or severe shortness of breath. Some forms of aerobic exercise, such as running, can cause injuries, and continuing to exercise while injured can cause further damage. Use caution if you have chronic health conditions, including asthma. Warm up and cool down before and after working out.
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