Aerobic exercise is not only crucial for burning calories to lose weight and body fat; it is also necessary to help prevent adverse health conditions in general and possibly fatal conditions such as coronary heart disease and stroke. While any amount of physical activity is better than complete inactivity, you should strive to build up to a consistent, moderately intense level of aerobic activity most or all days of the week.
Mild Aerobic Exercise
If you are new to aerobic exercise or have been inactive for a long period, perform any aerobic activity possible to build up your strength and endurance. According MayoClinic.com, small amounts of aerobic exercise lasting only 10 minutes benefit your health. While even a small amount of aerobic exercise is better than none, it is important to strive to build up to longer periods of aerobic activity at greater intensity. For basic health improvement, try to perform 30 to 60 minutes of aerobic activity at least three days per week.
Moderate Aerobic Exercise
Once you have built your strength and endurance level so you can do at least 30 minutes of aerobic exercise three days a week, build up to moderate levels of activity for better health benefits, such as lowering blood pressure and helping prevent heart disease and obesity. Moderate exercise should be performed at least 150 minutes a week, broken down over several days, such as 30 minutes five days a week. Examples of moderate activity are jogging, swimming and playing tennis.
Vigorous Exercise
Vigorous aerobic activity includes running, swimming laps, and bicycling at a steady, fast pace. This type of exercise should be performed at least 75 minutes a week. However, the more you perform vigorous exercise, the greater the health benefits. Aerobic exercise improves overall cardiovascular health and boosts your metabolism while burning excess fat. Continue striving to perform consistent aerobic exercise for better health as you age.
Fat Burning
A goal for some people to burn fat and lose weight. The more aerobic exercise you perform, the more calories you will burn. The intensity of your aerobic workout also determines the number of calories burned. For example, if a 200-lb. person walks at 3.5 mph for an hour, he burns approximately 346 calories. If the same person runs at a speed of 8 mph for an hour, he burns over 1,200 calories. Strive to accomplish more intense aerobic workouts on most days of the week for maximum physical fitness and health benefits.
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