Cardiovascular fitness is an ongoing process and requires consistency. Try to think of aerobic activity as being low in intensity and long in duration. Initially try exercising aerobically at least 3 times a week, for a period of 15 to 20 minutes while maintaining 60-80% of your maximum heart rate. An easy guide to work out 60-80% of your maximum heart rate is 220 (-) your age x 60-80%. Eg. For a female aged 35, your calculation would be:
220 – 35 = 185 x 60% = 111 Heart Rate
or at 80% it would be,
220 – 35 = 185 x 80% = 148 Heart Rate
Aerobic activity can include walking, biking, rowing, swimming, jogging, steppers or an aerobic fitness class. By participating in aerobic exercise you will be conditioning your heart and lungs by increasing the oxygen available to your body, this in turn enables your heart to use oxygen more efficiently. While aerobic activity alone cannot prevent or cure heart disease it is one factor in a total overall program of reducing your risk.
Other benefits from aerobic activity include:
- controlling body fat
- increases your general stamina
- increases resistance to fatigue and after gives you more
- aids in better emotional health
- aids in better sleep patterns
- improves mood, reduces depression and anxiety
Ensure when selecting an aerobic activity that it is something you enjoy. Once your stamina and fitness improves, increase your frequency to 4 to 5 times per week.