#AEROBIC ENDURANCE HOW TO#

How to determine your target heart rate zone If you're healthy and want to exercise at a vigorous intensity, opt for the higher end of the zone. If you're not fit or you're just beginning an exercise program, aim for the lower end of your target heart rate zone.

Vigorous exercise intensity: 70% to about 85% of your maximum heart rate.

Moderate exercise intensity: 50% to about 70% of your maximum heart rate.

The American Heart Association generally recommends a target heart rate of: Once you know your maximum heart rate, you can calculate your desired target heart rate zone - the level at which your heart is being exercised and conditioned but not overworked. This is the average maximum number of times your heart should beat per minute during exercise. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. You can calculate your maximum heart rate by subtracting your age from 220.

'As long as we feel we're working moderately hard and … we're getting some good activity, we're doing good things for ourself.'įor the Mayo Clinic News Network, I'm Ian Roth. Laskowski says the actual numbers aren't as important as the effects. So if we … don't do that - if we're doing something too light - we won't get as much of the beneficial effect.'ĭr. We're training our heart muscle to work more efficiently, and … actually strengthening it. That should get your heart rate up to the target range, and studies show that the level of exertion we feel correlates quite well with our heart rate. 'And moderate is something that you're - you're breathing kind of hard, but you can still hold a conversation.' Ed Laskowski, co-director of Mayo Clinic Sports Medicine, says you should get about 30 minutes of moderate activity at least five days a week. And that means we're working hard enough that our heart is getting beneficial activity and beneficial exercise.'ĭr. 'Well, we want that target heart rate range. Regular exercise can make your heart stronger and more efficient. If you feel you're in tune with your body and your exertion level, you'll likely do fine without a monitor. If you like technology, you can check your heart rate with an activity tracker that includes a heart rate monitor. You can use either way of gauging exercise intensity. If you think you're working hard, your heart rate is probably higher than usual. But it can be a general guide to measure your exertion level. Perceived exertion may not always be similar to your heart rate level, and it depends on the individual. In general, the higher your heart rate during physical activity, the higher the exercise intensity.

Your heart rate offers a more objective look at exercise intensity. For example, what feels to you like a hard run can feel like an easy workout to someone who's more fit. Your perceived exertion level may be different from what someone else feels doing the same exercise. Exercise intensity is a subjective measure of how hard physical activity feels to you while you're doing it - your perceived exertion. Talk to your doctor if you have any medical conditions or you're not sure how intense you should exercise. Fitness is a lifetime commitment, not a sprint to a finish line. Do you want to improve your fitness, lose weight, train for a competition or do a combination of these? Your answer will help determine the appropriate level of exercise intensity.īe realistic and don't push yourself too hard, too fast. Gradually build up to a moderate or vigorous intensity.Ĭonsider your reasons for exercising. Start at a light intensity if you're new to exercising. Overdoing it can increase your risk of soreness, injury and burnout. For weight loss, the more intense or longer your activity, the more calories you burn.īalance is still important. Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

#AEROBIC ENDURANCE FREE#

Consider free weights, weight machines or activities that use your own body weight - such as rock climbing or heavy gardening. Do strength training for all major muscle groups at least twice a week. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.

Aerobic endurance