Aerobic exercise strengthens your cardiovascular system. During aerobic activity, your rate of respiration determines how much oxygen is delivered to your muscles so that they burn fuel, says Cleveland Clinic. The intensity of your exercise is what it makes it aerobic, and it can be closely tied to your heart rate. Exercising within your target heart rate, which some refer to as your target zone, puts you at an intensity during which you get the best benefits from your daily workout.
Understanding Aerobic
The word "aerobic" means "with air." During aerobic exercise, your breathing quickens, which in turn delivers more oxygen to your bloodstream. Simultaneously, your heart beats faster, speeding up your blood flow. As your vessels widen, more oxygen makes its way to your muscles. MayoClinic.com indicates that a pleasant side effect of aerobic exercise is when your body releases endorphins, the hormones responsible for the happy, relaxed feeling you experience after an aerobic workout. To make your exercise aerobic, you don't have to exhaust yourself; you simply have to be working at just the right intensity.
Your Zone
Your workout gives you the best health benefits when you exercise within your target zone, which is anywhere between 60 to 85 percent of your maximum heart rate, or MHR, says the Cleveland Clinic. U.K.-based sports coach Brian MacKenzie narrows the aerobic zone to 70 to 80 percent of your MHR, placing more energy efficient aerobic exercise at between 60 and 70 percent of your MHR and anaerobic activity between 80 and 90 percent of your MHR.
Your target heart rate zone relies on age. To find your target, first determine your MHR, which is your current age subtracted from the number 200. For example, if you're 45 years old, your heart rate is 122 to 140 BPM when working out between 70 and 80 percent of your MHR.
Your Heart Rate
According to the American Council on Exercise, it's okay for beginners to set a lower target zone when they first start exercising and work out at as low as 50 percent of their MHR before building up to more intense exercise. To find your heart rate, you can take a break from your activity, count your pulse for 10 seconds and multiply it by six. However, a more practical way to make sure you're working within your target zone may be to wear a heart monitor. One thing to keep in mind is that your target zone only estimates the intensity of your exercise. You may get better results by paying attention to what your body is telling you. You should still be able to speak in short sentences while you exercise, but you shouldn't be able to sing a song.
Aerobic Activities
If you're looking for an exercise or sport that intrigues you, there's quite a variety from which to choose. The Centers for Disease Control and Prevention cite brisk walking, riding a bike on level ground, water aerobics classes, double's tennis and pushing a lawn mover as moderately intense aerobic activities. More vigorous aerobic activities can include jogging, running, basketball and single's tennis. If you're exercising for health, get a minimum of 2 hours and 30 minutes of moderately intense aerobic activity every week, or 1 hour and 15 minutes of vigorous activity. Add twice-weekly strength training sessions to build lean muscle and stronger bones.
References
- Centers for Disease Control and Prevention; Physical Activity for Everyone: Guidelines
- American Council on Exercise; Monitoring Exercise Intensity Using Heart Rate
- The Cleveland Clinic; Pulse and Target Heart Rate
- BrianMac.co.uk; Exercise Training Zones
- MayoClinic.com; Aerobic Exercise: 10 Reasons to Get Physical
- American Council on Exercise; Heart Rate Zone Calculator
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