If you want to improve your health and look and feel great at the same time, try engaging in some aerobic exercise. Aerobic activity is defined as exercise that raises your heart rate to an optimal level for your age and maintains this rate for a minimum of 20 minutes at a time. Aerobic activity can be anything from walking briskly, dancing, and jumping rope to running or participating in an aerobics exercise class in a gym.
The benefits of aerobic exercise are numerous. These include strengthening the heart and lungs, improving your ability to use oxygen, reducing your resting heart rate (which is your pulse when you are not exercising) and lowering your blood pressure. Other positive changes you will notice over time include an improvement in energy and endurance levels, a faster metabolism, and weight loss or maintenance. In addition, engaging in a regular aerobic activity can help you to reduce stress and improve your mood, too. If you want to begin an aerobic exercise routine, it is important to understand how to calculate your target heart rate so you can be sure you are working your body effectively and getting the full cardiovascular benefits.
The benefits of aerobic exercise are numerous. These include strengthening the heart and lungs, improving your ability to use oxygen, reducing your resting heart rate (which is your pulse when you are not exercising) and lowering your blood pressure. Other positive changes you will notice over time include an improvement in energy and endurance levels, a faster metabolism, and weight loss or maintenance. In addition, engaging in a regular aerobic activity can help you to reduce stress and improve your mood, too. If you want to begin an aerobic exercise routine, it is important to understand how to calculate your target heart rate so you can be sure you are working your body effectively and getting the full cardiovascular benefits.
Determining Your Target Heart Rate:
To calculate your target heart rate, follow these steps.
To calculate your target heart rate, follow these steps.
- Start by calculating your maximum heart rate. Subtract your current age from the number 220. So if you are 30 years old, your maximum heart rate would be 190.
The next step is to determine if you are working within your target range. You do this by checking your pulse during the workout. Here is how to accomplish this:
- Stop exercising briefly and check your pulse either on your neck or your wrist. While you check, continue moving your legs or walking to keep your heart rate elevated.
How to Get Started:
- Exercise takes a real commitment. Select an aerobic activity - or several activities - that you enjoy and be prepared to stick to the exercise for the long haul.