Aerobic fitness helps you burn calories to manage your weight and improves overall lung and heart health. Everyday life also becomes easier and more enjoyable when you have the capacity to enjoy more activities--whether that be taking a walk with your dog, playing with your kids or participating in a triathlon. Aerobic fitness measures the ability of the heart and lungs to work hard to rise to the needs of the body's oxygen demands during activity. Increase your aerobic fitness level and live life to the fullest.
Step 1
Determine your maximum heart rate by subtracting your age from 220.
Step 2
Build up an ability to complete 30 to 45 minutes of steady-state cardiovascular exercise. Use a stationary bike or treadmill to start slowly--perhaps 10 minutes at a time--and increase your time exercising over the course of several weeks. Strive to achieve a heart-rate level of 55 percent to 65 percent of your age-determined maximum during these periods. Measure your heart rate using your heart rate monitor.
Step 3
Perform high-intensity intervals. Try running (or cycling hard) three or four intervals that last three to four minutes. Achieve a heart rate of between 80 percent and 90 percent of your maximum during these intervals. These intervals improve aerobic fitness more efficiently than steady-state work, according to University of Guelph researcher Jason Talanian, whose study was published in a 2007 edition of the Journal of Applied Physiology. He found that interval training while cycling resulted in a 13 percent increase in aerobic fitness, according to the ScienceDaily website.
Step 4
Progress to between five and eight intervals per workout. Increase your speed or intensity as your heart becomes stronger. Include inclines to challenge your heart and vary the routine.
Step 5
Limit intervals to one or two workouts per week. Allow your body to rest and repair after these all-out sessions so that your capillaries may expand and you reap the rewards of your work.
Tips and Warnings
- Genetics play a role in your ability to increase aerobic fitness--be realistic about your goals in relationship to your age and fitness level. Avoid going too fast during your intervals. Go to 90 percent of your maximum heart rate--not above 90 percent--to maximize your ability to improve oxygen consumption.
- High-intensity intervals are inappropriate for certain individuals with heart conditions. Please consult with a physician before embarking on an intense exercise routine.
Things You'll Need
- Stationary bike or treadmill
- Heart rate monitor
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