All adults should exercise at least 2.5 hours weekly, recommends the Centers for Disease Control and Prevention. An easy way to do this is to work out 30 minutes a day, five days per week. To reap the benefits of regular exercise, including weight loss, a toned body and a reduced risk of developing diseases, such as diabetes, high blood pressure and heart disease, keep your heart rate within the recommended target range for your age.
Target Heart Rate
Your target heart rate depends on your age. Depending on your current fitness level and fitness goals, your exact target rate is between 50 and 80 percent of your maximum heart rate. To find your maximum heart rate, subtract your age from 220. Then multiply that number by 0.5 and 0.8 to find your target heart rate range. If you have been sedentary, aim for a heart rate closer to the lower number. As you gain stamina and get in better shape, your target rate should gradually rise, but should not exceed the higher number. For example, if you are 40 years old, your maximum heart rate is 180. Your target heart rate range is between 90 and 144 beats per minute.
Aerobic Exercises
Aerobic exercises raise your heart rate to within your target range. Some examples include jogging, walking, swimming and aerobics class. Sports can also raise your heart rate as long as your movements are sustained for a period of time. Singles tennis and soccer, for example, is more likely to raise your heart rate to the desired range than doubles tennis or softball. Other effective activities include dancing, roller skating and bike riding.
Fitting It In
You might not be able to squeeze in 30 minutes of aerobic activity in one session. Breaking up your workout into several 10-minute sessions is just as effective for both weight loss and heart health. Try to keep your heart rate raised to your target range for at least 10 minutes at a time. Going for a brisk walk each morning and again after dinner can raise your heart rate without requiring a large time investment. When you do chores that get your heart pumping, like mopping the floor or weeding the garden, count those minutes toward your daily requirement.
Considerations
If you do not want to measure your heart rate when you're working out, you can rely on the "talk test." If you can carry on a conversation comfortably, but cannot sing a song while exercising, you are most likely within your target heart rate. If you cannot speak comfortably, you are probably working too hard -- and if you can sing you're not working hard enough. If you experience pain or feel very fatigued before your workout is over, cut back on the intensity of your workout to avoid injury or overexertion.
