How to Get Maximum Benefit From Aerobic Exercise

Aerobic exercise gets your heart pumping, increases your stamina and can prevent many health problems.

Most people know that they need to pump up their heart rates to obtain health benefits--therefore aerobic exercise has virtually become a normal part of any exercise program. Not only can aerobics improve cardiovascular health, it burns fat, increases your sense of well-being and is convenient to do without any (or very little) equipment.



However, as a medical clinician, I frequently see my patients who are exercising "aerobically" not see any results from their effort. The most likely reason is that they do not understand how to perform aerobic exercise and to monitor if it is helping to achieve their fitness goals. This article will focus on the basics of aerobic exercise and how to calculate target and fat-burning heart rates.

Difficulty:

Moderate

Instructions

Things You'll Need

• Motivation
• Commitment
• Relaxed workout clothes (nothing special)
• Music (if you like it while working out)
• Workout towel
• Fresh water for hydration

1. The heart is a muscle that beats every moment of every day. Increasing the heart rate to medically desirable levels can improve your health, burn calories and prevent some diseases.

   Understand that effective aerobic exercise needs to pump your heart to certain levels for at least 20 minutes (3 to 5 times a week). You need to know what your target and fat burning heart rates are and monitor them while you exercise.

2. Calculate your maximum heart rate (MHR) to increase your heart's pumping action to a level that will burn fat, improve health and add to a sense of well-being.

3. Calculate your MHR by subtracting your age from 220. For example, if you are 42 years old, the calculation would be 220 - 42 = 178. Simply put: You need to get your heart rate up to at least 178 beats per minute to achieve the MAXIMUM aerobic benefit and a sense of well-being.

4. Not everyone can or should always strive to reach their MHR. You need to check with your medical provider as to what level is going to be safe and effective for you. This is usually done by taking your MHR and multiplying it by certain percentages. The higher the percentage, the more aerobic activity you are achieving.
   
   
   
   For example: At the ripe old age of 34, the predicted max would be 186
   
   
   
   x 60% = 112 bpm
   
   
   
   x 80% = 149 bpm
   
   
   
   x 85% = 158 bpm

5. The biggest error people make in performing aerobic exercise is not calculating their MHR and doing the aerobic activity for at LEAST 20 minutes AFTER achieving their MRH. Many people simply walk on a treadmill for 20 minutes without regard to their heart rate, and therefore do not benefit from the aerobic power of exercise.
   
   
   
   Simply put: Get your heart rate up to where it belongs and THEN start counting your exercise time!

Tips & Warnings

• Always check with your medical clinician before starting any exercise program.

• Get your HR up BEFORE you start timing your aerobic activity.

• Perform aerobic activity at least three times a week to get the best benefit from your exercise program.

• Your healthcare provider should be consulted before starting any exercise program inorder to assess for level of fitness and help you establish realistic goals.

Resources

• Calculate Target Heart Rate