How to Get the Maximum Benefit From Aerobic Exercise

Aerobic exercise is any continuous activity that you are able maintain for at least a few minutes in order to get your heart, lungs and muscles working overtime. In the gym, aerobics include step, spinning, kick box, boot camp or cardio box classes. In the great outdoors, aerobics may be a daily walking, running or cycling. Aerobic exercise improves your health, elevates your mood, burns fat and keeps the body working at peak levels.

The key is learning how to get the maximum benefit from your aerobic exercise routine. There are a number of options to choose from based on what works best for you:

• Modify your daily lifestyle to include at least 30 minutes of moderate intensity aerobic activity on most days. Moderate intensity occurs when you are slightly out of breath and feel warm all over. You can do the exercise in 10-minute segments in the morning, afternoon and evening or all at one time.


• Perform 60 to 90 minutes of cycling, walking, jogging or swimming from three to six times per week, preferably at 60-90% of your maximum heart rate. On two or three days, resistance training rounds out the routine.


• Become more physically active by walking instead of driving, taking the stairs instead of the elevator or mowing the lawn by hand. For maximum benefit, formulate a plan of action in advance about when, where and how you will do these activities.


• For even greater health and fitness benefits, purchase a stationary bike, treadmill or exercise video for use in the comfort and convenience of your home. Add some strength training to your aerobic workout and your favorite music playing in the background to ensure you enjoy your routine and will continue it regularly.


• Join a gym. The gym is the ultimate choice for a vast array of intense aerobic training and equipment either with a personal trainer, class or on your own.