Aerobic fitness is your body's ability to do sustained activity that uses oxygen during the body's energy-generating process. Sustained, moderately intense activity, such as jogging, is an example of an aerobic activity, as opposed to a very high-intensity, stop-and-start activity, such as tennis. Aerobic fitness is more about how long you can perform the activity rather than how intense you can perform it. Therefore, the longer you are able to perform aerobic activity, the more aerobic fitness you have.
Step 1
Calculate your target heart rate (THR) for aerobic activity. Subtract your age from 220 to get your maximum heart rate (MHR). Multiply your MHR by 70 to 80 percent to determine your THR. For example, if you are a 35-year-old woman, your MHR would be 220 - 35 = 185. Multiplying 185 X .7 and then .8 would give you a THR of 130 to 148.
This means, in order for your exercise to use the body's aerobic energy systems, you will need to exercise at an intensity that has your heart beating 130 to 148 beats per minute. Exercise must be done for more than two minutes for it to become primarily aerobic (as opposed to primarily anaerobic), and more than 12 minutes for it to become fully anaerobic.
Step 2
Slowly warm up for three to four minutes, allowing your heart rate to gradually elevate to your aerobic THR. Perform arm swings with straight arms, then with bent, pumping your arms. Or run in place, do light jogging, butt kicks, jumping jacks, high-knee skipping or other calisthenics, gradually increasing their intensity until you are in your THR. If you are using an exercise machine, start at a slow pace, with a low resistance or incline level.
step 3
Time your aerobic workout from start to finish so you can measure your improvement from week to week. Because your THR will remain the same for aerobic exercise, the length of your exercise will determine the improvement in your aerobic fitness. The reason your THR will not increase is because an increased heart rate means you have moved out of the aerobic training zone and into the anaerobic or red line (maximum) zones.
Step 4
Sustain your exercise in your THR for the duration of your exercise routine, with some reduced heart rate intervals for longer workouts. The American Heart Association and American College of Sports Medicine recommend 20 minutes of vigorously intense aerobic exercise three times per week, or 30 minutes of moderately intense exercise five times per week.
To exercise aerobically, use activities such as cycling, jogging, rowing, skipping rope, skating, swimming or dancing. Or use exercise machines, such as an elliptical trainer, treadmill and exercise bike.
To exercise aerobically, use activities such as cycling, jogging, rowing, skipping rope, skating, swimming or dancing. Or use exercise machines, such as an elliptical trainer, treadmill and exercise bike.
Step 5
Cool down slowly for three to four minutes, allowing your heart rate to gradually return to your resting heart rate. You can perform many of the same warm-up exercises at a very low intensity to bring your heart rate down. Jumping off an exercise bike and heading straight to the shower or couch does not allow your heart to slow down in coordination with your body's decreasing blood flow and muscle function.
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