Aerobic Exercise


A woman sitting on a couch

Introduction:

Aerobic exercise refers to any type of physical activity that increases your heart rate and makes you breathe harder. Aerobic activity is any sustained, rhythmic physical effort that uses large muscle groups, can be maintained for some time, and is done to improve aerobic fitness. examples include walking, running, biking, swimming, and aerobic dance. Aerobic activity is often used interchangeably with aerobic exercise, but aerobic activity can be any physical activity that elevates your heart rate, while aerobic exercise is a subset of aerobic activity that is specifically intended to improve aerobic fitness. The health benefits of aerobic exercise are well-established and include:

Benefits:

A woman sitting on a wooden board
  • Improved heart and lung function
  • Better control of blood sugar
  • Reduced risk of heart disease, stroke, and other chronic conditions
  • Stronger bones and muscles
  • Improved mental health and mood
  • Increased energy and vitality

Aerobic exercise can be done either with or without equipment, and there are a variety of aerobic activities that you can do to get the benefits of aerobic exercise.

Without Equipment:

Shape, arrow
  • Walking: brisk walking is a great way to get started with aerobic exercise. aim for a pace of 3 to 4 mph, and be sure to swing your arms as you walk to help increase your heart rate.
  • Jogging: Jogging is a more intense form of aerobic exercise than walking, and is a great way to get your heart rate up. Start by jogging slowly for a few minutes, and then gradually increase your speed until you’re running at a comfortable pace.
  • Running: Running is a great aerobic exercise for those who are already in good shape. Start by running at a moderate pace, and then gradually increase your speed until you’re running as fast as you can.

With Equipment:

  • Treadmill: Walking or running on a treadmill is a great way to get your heart rate up and improve your aerobic fitness. Treadmills can be found at most gyms, and they offer a variety of settings that allow you to control the intensity of your workout.
  • Elliptical: The elliptical is a great aerobic exercise for those who are looking for a low-impact workout. Ellipticals can be found at most gyms, and they offer a variety of settings that allow you to control the intensity of your workout.
  • Stationary bike: Riding a stationary bike is a great way to get your heart rate up and improve your aerobic fitness. Stationary bikes can be found at most gyms, and they offer a variety of settings that allow you to control the intensity of your workout.

Aerobic Exercise And Heart Rate

Aerobic exercise can be done in moderate or vigorous intensity. Moderate aerobic activity is any activity that causes a slight increase in your heart rate and breathing, while vigorous aerobic activity is any activity that causes a large increase in your heart rate and breathing.

  • You can calculate your target heart rate for moderate and vigorous aerobic activity using the220 – age formula.
  • For example, if you are 40 years old, your maximum heart rate would be 220 – 40 = 180 beats per minute (bpm). To find your target heart rate for moderate aerobic activity, you would multiply your maximum heart rate by 0.50, which would give you a target heart rate of 180 x 0.50 = 90 bpm. To find your target heart rate for vigorous aerobic activity, you would multiply your maximum heart rate by 0.70, which would give you a target heart rate of 180 x 0.70 = 126 bpm.
  • The American Heart Association (AHA) recommends that healthy adults should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

Conclusion:

Aerobic activity is any activity that causes your heart rate and breathing to increase. Walking, running, biking, swimming, and elliptical training are all examples of aerobic activity. The AHA recommends that healthy adults should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

Aerobic exercise is a great way to improve your aerobic fitness, and there are a variety of aerobic activities that you can do to get the benefits of aerobic exercise. If you’re just starting, aim for a moderate level of aerobic activity, and gradually increase the intensity as you become more fit. Remember to check with your doctor before starting any new exercise program.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter