Aerobic exercise, which is sustained, rhythmic activity that elevates the heart rate, is essential for mental and physical health. It burns calories, reduces body fat and even fights insomnia and improves mood. Aerobically fit individuals tend to have lower resting pulses and lower blood pressures. Since their hearts work more efficiently, they are less likely to develop heart disease.
Duration
The American College of Sports Medicine once suggested that aerobic exercise should be performed for a minimum of 20 minutes three times a week. Their revised guidelines guidelines advise people to perform 30 to 60 minutes of aerobic exercise on most days of the week. A March 23, 2010 article in the Journal of the American Medical Association details the aerobic exercise requirements for preventing weight gain. Lead author Min Lee found that women who averaged 60 minutes of daily, moderate intensity aerobic exercise were less likely to gain weight as they got older.
Intensity
While are many conflicting theories about the ideal aerobic intensity, most experts agree that you should exercise at 60 to 85 percent of your maximum heart rate. Elite athletes may exercise at 90 percent, and people with asthma and heart disease might need to exercise at 55 percent. You estimate your target heart rate by subtracting your age from the number 220. This approximates your maximal heart rate. Calculate 60 to 85 percent of that number to find your target heart rate. Take your heart rate at your wrist, or use a heart rate monitor. Keep in mind that it may be difficult to sustain high-intensity aerobic exercise for an extended period of time. Long-duration aerobic exercise may require you to work at a lower heart rate.
Perceived Exertion
As mentioned, 220 minus your age is an approximation of your maximal heart rate. Some people have lower or higher maximal heart rates, which may significantly alter the target heart rate numbers. Exercise heart rate calculation is further complicated by the fact that some people are unskilled at taking it, heart rate monitors may be inaccurate, and you may need to slow down in order to get a reading. This is why some people prefer to use a perceived exertion scale. The scale uses a zero to 10 rating, with zero signifying no exertion, and 10 indicative of extremely strenuous activity. A rating of six to seven is ideal for sustained aerobic activity.
Cross Train
Most people have a favorite type of aerobic exercise. The climate and terrain where they live, their age, convenience and injuries influence these preferences. The best aerobic exercise is usually the one you most enjoy, but consider the possibility of cross-training. Doing so may prevent exercise burnout and overuse injuries.
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