Exercise is categorized into three types: aerobic, strength training and flexibility. Aerobic exercise has many names. You will hear it referred to as cardiovascular, cardiorespiratory, cardio, endurance or simply aerobics. You participate in aerobic exercise when you maintain an elevated heart rate for an extended duration, such as 30 to 45 minutes. These exercises include walking, swimming, dancing, running, stair climbing or rowing. Regardless of the type of activity you choose, the components of your workout are the same.
Warm up
Your aerobic workout always begins with a warm up. This 5-minute time frame is a slower-paced version of your activity designed to increase blood flow to your working muscles. Your heart and breathing rates increase in response to your muscles' increased need for oxygen-rich blood. Your warm up is a signal to prepare your body for your workout.
Aerobic
The word aerobic means with oxygen. You cannot perform aerobic activity without the presence of oxygen in your blood stream. Your body uses this oxygen to convert sugar and fat into energy for your activity. This conversion of energy occurs in your cells so your muscles have direct access to the fuel. According to the IDEA Health and Fitness Association, fat broken down by oxygen yields the highest number of energy units. This is why you are able to sustain your workout for over 30 minutes at a time.
Cardio
The cardio portion of your workout lasts the longest. You may choose 20, 30, 40 or 60 minutes for this segment of your exercise. Your intensity level, based on your heart rate, is the key to a successful aerobic workout. Determine your target heart rate, THR, by subtracting your age from 220 and then multiplying the result by 50 percent, or .50, and 80 percent, or .80. The result is your training heart rate zone. If you are new to exercise, keep your heart rate closer to the 50 percent range. As your fitness level improves, exercise at a higher intensity, nearing the 80 percent range.
Cool Down
Your aerobic workout finishes with a cool down. Similar to the warm up, your cool down is a slower version of your aerobic activity. Perform the exercise at a low intensity for 5 minutes to cool down your body and slow your heart and breathing rates. A cool down helps return the blood flow to pre-exercise levels. Follow your cool down with gentle stretches for your legs, chest and back.
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