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Aerobic Exercise...Aerobic Exercise Guidelines:
The following are generally accepted guidelines. Be sure to set your cardiovascular training variables to levels commensurate with your own physical abilities, fitness experience, age, and exercise goals. Select an aerobic activity you enjoy doing and choose a place and time that is conducive to your lifestyle. Remember that your workout must be simple, practical and convenient, otherwise adhering to exercise over the longer term may prove more difficult.
The number of training sessions completed in a given time frame is called ‘frequency’. If you’re new to fitness, start with one to two days each week and build up to the recommended 3 to 5 days weekly as your conditioning level improves. Perform continuous aerobic exercise for a duration of 20 to 60 minutes each session depending on your exercise goal. If your exercise goal is to improve your aerobic capacity, you may wish to train for 20 to 30 minutes at higher intensities, for example. If on the other hand, your exercise goal is to improve stamina for endurance activities for example, you may wish to train for longer periods at reduced intensities. Generally, intensity is inversely related to duration. The easier you train, the longer you can go and conversely, the harder you train, the less you can go. Beginners should start with 4 to 10 minutes per session and build up gradually to the recommended 20 to 60 minutes. A general rule of thumb is to increase your time by about 10% each week. So if you train for 20 minutes, add 2 minutes to your workout session. Then train for 24 minutes, 26 minutes, and so on- till you reach your exercise duration goal. Perform your aerobic exercise at an intensity of 60 to 90% of maximal heart rate. Beginners should start near the lower end of the range between 60 to 70% of maximal heart rate (MHR) and build up intensity gradually by no more than 5 to 10% every 6th to 8th session. I advise my private clients that increases in duration and frequency should precede increases in intensity. Once you meet your duration and frequency goals, begin to build up your intensity gradually and progressively.
This number is dependent on your age and the most simplistic formula used to determine your MHR is the number 220 less your age. So for example, a 45 year old would have a MHR of 175 beats per minute (bpm), i.e., 220 - 45 = 175 bpm. -A 34 year old would have a MHR of 186 bpm (220 - 34 = 186 bpm). -A 23 year old would have a MHR of 197 bpm (220 - 23 = 197 bpm). To determine your target heart rate intensity level, simply train between 60 and 90% of your MHR. So for example, our 45 year old should choose an intensity level between 105 bpm and 158 bpm, i.e., 175 bpm (MHR) x 60% = 105, and 175 bpm (MHR) x 90% = 157.5 bpm. -Our 34 year old should choose an intensity level between 112 bpm and 167 bpm (186 x 60% = 111.6 bpm and 186 x 90% = 167.4 bpm). -Our 23 year old should choose an intensity level between 118 bpm and 177 bpm (197 x 60% = 118.2 bpm and 197 x 90% = 177.3 bpm). Side Note: Don't like to make calculations? See the Target Heart Rate Calculator here: If you’re not sure where in the range between 60 and 90% of MHR you belong, always start out slowly at the lower end of the range and build up your intensity levels gradually and progressively over time. If your actual exercise heart rate falls below your target heart rate zone (less than 60%), you may not be training hard enough to solicit long-term aerobic benefits- but, of course, you will still be burning Calories. If your exercise heart rate exceeds your target heart rate zone (above 90%), you may be training too hard and your risk of injury potentially increases. To determine your exercise heart rate, simply palpate your pulse for 10 or 15 seconds and multiply by six or four respectively. You can also use a basic heart rate monitor. Some fitness equipment available today also have this technology embedded directly into the equipment. Here's another tip. You may want to follow very intense aerobic exercise sessions with a moderate session to ensure sufficient rest and recovery. Aerobic exercise or cardiovascular exercise is just one of the training components that should make up your complete fitness workout program . A well designed, balanced program should include aerobic exercise. Remember, aerobic exercise is vital at every stage of life. It’s never too late to start. The important thing is to start now. The first ten weeks are the hardest as you work through tiredness and sore muscles. To keep improving, progress your aerobic exercise slowly and gradually. It takes time to improve but as your aerobic power improves, as your endurance increases, as your body fat decreases, and as your body becomes more fit, you’ll find that your results will be worth your while. ...And your motivation will soar as you begin to reach your desired fitness goals.
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