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Aerobic Exercise

Ever wonder what your target heart rate is or what intensity you should aim for while exercising? Thinking about the intensity and duration of physical activity can help you to achieve your fitness goals.

There are certain methods to help you Find and Determine your Personal Target Heart Rate. The Talk Test and Rate of Perceived Exertion are also useful for determining, exercise intensity.

What is aerobic exercise?

The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs, and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

  • Aerobic means "with oxygen" or "in the presence of oxygen"
  • Aerobic activity or exercise is any activity that uses a large percentage of muscle mass, can be maintained for a prolonged period, is rhythmical and stimulates the heart, lungs, and muscles.
  • Aerobic activity trains the heart lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body.

For both men and women aerobic fitness declines with age at the rate of about 190 per year after age 25.

Resting Heart Rate (RHR)- the lowest rate your heart can attain, usually while asleep, a few hours before waking.

Maximum Heart Rate (MHR)- the fastest rate at which you heart can pump blood the rest of the body- the maximum number of bears per minute that the heart can achieve during exercise- Maximum work out put.

Rule of Thumb method of determining MHR 220- age (male) 226- age (female)

Estimate- your true max may be as many as 15 beats higher or lower.

This formula is used for activities during which your feet hit the ground ( when cycling, subtract 5 beats; when swimming subtract 10 beats)

Heart Rate Reserve- Your maximal heart rate minus your resting heart rate. It's the total "range of motion" for which you heart is currently capable.

Target Heart Rate (THR) - is the sub maximal heart rate zone within which you should train during aerobic activity usually between 55% and 85% of Heart Rate Reserve (HRR). Refer to Determining Your Target Heart Rate to calculate to yours!

Determining if you are working with in your target heart rate:

  1. Take pulse about every 15 minutes (You may need to slow down or even stop). You can also purchase a heart rate monitor. You can get a good monitor for around $60.00. (Cardio equipment in gyms now have HR monitors built in.)
  2. Rating of Perceived Exertion - Created by Dr. Gunner Borg, it allows you to evaluate how you feel at various stages of exercise; helps you become attuned to your body.
  3. The Talk Test- if you can talk comfortably while you are exercising, you are working with in your target zone. However, if you can sing the Phantom of the Opera, you need to step it up a bit!

Also take a look at Determining Target Heart Rate, Determining Exercise Intensity and Deciding Today's Intensity for more information.