In 1968, Kenneth H. Cooper, M.D., introduced the concept of aerobic exercise with the publication of his best-selling book "Aerobics." Since the book's publication, additional research has confirmed the benefits of aerobic exercise. According to cooperaerobics.com, approximately 30 million Americans are currently jogging as their choice of aerobic exercise. In 2007, The American College of Sports Medicine and the American Heart Association published their recommendations for physical activity, which included guidelines for aerobic exercise. Consult with your health care adviser before starting any exercise program.
Significance
Despite research that shows the benefits of aerobic exercise, a high percentage of Americans are still physically inactive. Inactivity is a risk factor for heart disease. According to the Centers for Disease Control and Prevention, approximately 39.5 percent of Americans have inactivity as a risk factor. Inactivity can increase your chances of becoming obese, which is another risk factor for heart disease. Your chances for other diseases, such as adult onset diabetes, are also increased if you are inactive.
Guidelines
To maintain your general health and decrease your risk of chronic disease, the AHA and the ACSM recommend that you perform 30 minutes of moderate-intensity aerobic exercise, five days a week. If your aerobic exercise is at a vigorous intensity, you should exercise for at least 20 minutes, a minimum of three days a week. The recommendations are for healthy adults, under the age of 65. You can perform your daily 30 minutes of cardio exercise in one session or several shorter sessions of 10 minutes. You can meet these requirements by performing one type of aerobic exercise or several types. For busy lifestyles, setting a schedule for your aerobic sessions is an effective means of helping adhere to your regimen, states the ACSM.
Considerations
If your goal is to lose or maintain your weight, you may have to increase the duration of your aerobic sessions from 30 minutes to between 60 and 90 minutes, according to the ACSM. For an exercise to provide aerobic benefits, you must also keep your heart rate in a target zone for at least 20 minutes. To determine your target zone, subtract your age from 220, and multiply the result by between 50 and 85 percent. A low-intensity aerobic exercise would keep your heart rate closer to the lower level of your target zone, while a moderate-level aerobic exercise would keep your heart rate in the middle part of your zone. Examples of low- to moderate-intensity cardio exercises are brisk walking, jogging, cycling and lap swimming.
Benefits
A planned program of aerobic exercise has many health-related benefits. Aerobic exercise helps to regulate your blood pressure and blood sugar levels. Cardio exercise helps to strengthens your heart and decreases LDL, or bad, cholesterol. You will find that regular aerobic exercise helps to elevate your mood and improves the quality of your sleep.
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