Aerobic exercise involves using your major muscle groups, causing you to breathe more deeply and your heart to pump faster and harder. This type of physical activity uses oxygen to fuel your body's increased demands for energy. Aerobic exercise provides a wide variety of health benefits and is essential to your fitness regimen, but you should discuss any exercise routine with your doctor before starting it, especially if you have any chronic health issues.
Types
Many different types of cardiovascular aerobic exercises are available to you, including walking, cross-country skiing, aerobic dancing, rowing, elliptical training, bicycling and stair climbing. Swimming, jogging and running are also good examples of aerobic exercise. Hiking and basketball, soccer and other sports that involve running are also types of aerobic exercise. A brisk walk or jog is considered moderate-intensity aerobic activity, while running is vigorous aerobic exercise.
Time Frame
If you're not accustomed to exercising, start out slowly by walking five to 10 minutes in the morning and again in the evening. Each day, add a few minutes to your walks and start walking at an increasingly faster pace. Aim to work up to walking briskly for about 30 minutes each day, beginning and ending your exercise with stretches and slower walking to warm up and cool down. With any aerobic exercise that you choose, your goal should be to achieve and maintain your target heart rate for 30 minutes on most days of the week.
You can calculate your target heart rate by subtracting your age from 220, and then multiplying the result by 0.60 or 0.70. The result will give you your target, which is 60 to 70 percent of your maximum heart rate. For example, if you're 40 years old, your target heart-rate range is 108 to 126 -- 220 minus 40 equals 180; 180 multiplied by 0.60 is 108 or by 0.70 is 126.
Although this traditional formula is appropriate for men, women can find a more accurate heart rate using a slightly different formula, according to the Northwestern Memorial Hospital. The new formula for women is 206 minus 88 percent of your age. So if you're 40 years old, your maximum heart rate would equal about 171 -- 0.88 multiplied by 40 equals 35.2, and 206 minus 35.2 equals 170.8 -- instead of 180 according to the old calculation method. To find your target heart-rate range, you would multiply 171 by 0.65 to 0.85 to find 65 to 85 percent of your maximum heart rate. If you're 40 years old, your target heart-rate range would equal about 111 to 145 using the new formula for women, as opposed to 117 to 153 using the old formula.
Function
Aerobic exercise has many key functions for your body, including burning calories and strengthening your heart, lungs and major muscles. Aerobic exercise increases your stamina and reduces fatigue. It also helps to boost your immune system, reduce your blood pressure and control your insulin and blood-sugar levels. Cardiovascular aerobic exercise can improve your mood, reduce stress and anxiety, and increases your HDL or "good cholesterol" levels while lowering your LDL or "bad cholesterol." Additionally, aerobic activity can support the health of your bones and joints.
Benefits
Cardiovascular aerobic exercise provides numerous health benefits, including for chronic diseases. Aerobic exercise can help reduce your risks for many chronic illnesses, including diabetes, heart disease, high blood pressure and heart attacks. It can help you to lose weight and maintain a healthy body weight, as well as prevent secondary heart attacks. Aerobic exercise can reduce your risks for certain types of cancer, osteoporosis, obesity and stroke. People who perform regular aerobic exercise appear to live longer and have reduced cognitive decline as they age.
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