How Much Aerobic Exercise Should I Get Per Day?

Aerobic exercise is essential for good health. It allows you to increase your calorie burn from activity which can help you control your weight. It will also provide numerous health benefits. A 2010 study by the University of East Anglia identified 25 health conditions in which your risk is lowered due to exercise. Aerobic exercise trains your body to produce and use energy more efficiently which can in turn, help you exercise more.

Present Health

Consider your present state of health. If you have been inactive for several months, you should begin slowly. If you have an existing health condition such as high blood pressure, you should consult your doctor before beginning an aerobic exercise program. While exercise is beneficial, it will temporarily raise your blood pressure, which may not be suitable for all individuals.

Fitness Zones

Your aerobic exercise schedule in part relies on the effort you put forth. The three general fitness zones all are determined by your maximum heart rate. You can calculate this figure by subtracting your age from 220. Light aerobic exercise raises your heart rate to 50 percent to 70 percent of your maximum heart rate. Moderate exercise is within 70 percent to 80 percent. Vigorous exercise is from 80 percent to 90 percent. The American Heart Association recommends that you exercise in the most intense zone only after you have been exercising regular for several months.

Weight Loss

If your fitness goal is weight loss, you will burn significant amounts of calories in the light to moderate fitness zones. The American Council on Exercise recommends that you exercise most days of the week for 45 minutes or more. Exercising at this intensity and on this schedule trains your body to use fat reserves for energy. Along with losing pounds, your aerobic exercise will also help your burn fat for additional health benefits.

Aerobic Endurance

You can improve your aerobic endurance by exercising in the moderate to vigorous fitness zones. You may have this as an exercise goal if you are training for an event or want to improve your time for a 5k run. You will still have the benefits of the calorie burn, however, your aerobic exercise will initiate physiological changes in your body as well. You will become less likely to build up lactic acid in your muscles and cause you to fatigue more easily. Your heart will become stronger and more efficient at delivering oxygen to your cells. At this level, you will begin to realize some of the most important benefits of aerobic exercise for improving your cardiovascular health.