If you've ever watched runners crossing the finish line of a marathon, you have seen people who have attained an extremely high level of aerobic fitness. If running more than 26 miles doesn't appeal to you, there's good news. You can achieve a reasonable level of true aerobic fitness without the time and sacrifice running a marathon demands. According to MayoClinic.com, 2.5 hours of aerobic activity a week is adequate for most adults.
Definition
According to Top End Sports, your level of aerobic fitness is the degree to which your body is able to absorb oxygen and use it for physical activity. A common measure of aerobic fitness is your VO2(max), or maximum oxygen uptake. VO2(max) is the maximum amount of oxygen your body can absorb during intense exercise. From an everyday perspective, if you can engage in an activity like running or swimming at a moderate pace without getting out of breath, you're at least moderately fit aerobically.
Body Response
When you exercise regularly to build aerobic fitness, your heart becomes stronger and doesn't have to work as hard, so your resting heart rate decreases. Blood flow and stamina increase and your muscles and immune system are strengthened. When you achieve a measure of aerobic fitness, you'll be better able to sustain the increased heart rate, respiration and level of effort characteristic of aerobic activity.
Benefits
According to MayoClinic.com, aerobic fitness carries with it a number of important health benefits. Your risk of heart disease, stroke and some types of cancer are lowered. Regular aerobic exercise can help you control conditions like diabetes and high blood pressure. You can even expect to have more resistance to many viral infections. Aerobic fitness means you feel better and have more energy and is also associated with improved mood. Last, but far from least, the exercise required to become and stay fit aerobically also helps you to lose excess weight and keep unwanted pounds from returning.
Exercising Aerobically
Improving your level of aerobic fitness is very much a matter of doing activities that are aerobic in nature. Any activity is aerobic if it requires vigorous physical movement that is continuous and raises your breathing and heart rate for an extended period of several minutes or more. Besides running, activities like biking, brisk walking and even yard work help build aerobic fitness. You should start slowly. You can use your heart rate as a guide. Subtract your age from 220, or 226 for women, to estimate your maximum heart rate, or MHR. Begin working out at 50 percent of your MHR. After a few weeks, gradually increase this to between 60 and 70 percent of MHR. Over time, you'll build a solid base of aerobic fitness.
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