Before starting any exercise program, especially if you have heart problems or other health problems, talk to your doctor.
If you’re not doing a lot of aerobic exercise right now, Sanchez says, “Start small and work your way up.”
He suggests creating opportunities for movement throughout the day, such as a 10-minute break for walking or doing a few jumps. Many people find success focusing on walking as an exercise and gradually increasing the time they spend walking to the recommended 30 minutes per day for most or all days of the week, Sanchez says. Over time, as you improve your aerobic fitness, you will be able to increase the intensity of the exercise.
As the names would suggest, the difference between moderate-intensity exercise and high-intensity exercise lies in the intensity of the workout or the degree to which you are pushing yourself.
How to do moderate-intensity aerobic exercise
You are training at moderate intensity if you can keep a conversation going during the activity. If you can say three or four sentences in a row without panting, it’s a sign that you’re maintaining an intensity that’s truly aerobic, which means your aerobic metabolism is providing the vast majority of your body’s energy, Jonesco says.
The heart rate should be about 60 percent of the maximum heart rate. To find your maximum heart rate, subtract your age from 220. Multiply that number by 0.6 to get your target heart rate for moderate-intensity aerobic exercise.
How to do high intensity aerobic exercise
If you’re in good health and have already developed a basic level of aerobic fitness, you can aim for a higher target heart rate, up to 80 or even 90 percent of your maximum heart rate, says Jonesco.
At this intensity, you will likely be able to say a couple of words before you need to breathe out of breath. You may not be able to speak at all. Keep in mind, however, that intensity predicts duration, so you won’t be able to maintain this intensity until you train at lower intensities.
High-intensity interval training – alternating periods of full effort and low-intensity recovery – is a great way to improve cardiovascular fitness when you’re short on time, adds Jonesco.
Examples of aerobic exercises – You have many options when it comes to aerobic exercise.Walking, biking, hiking, dancing, and gardening are all great forms of aerobic exercise that you can easily integrate into your day and can give you great benefits even if you are doing them in small bursts.
A study published in the European Journal of Applied Physiology in October 2015 showed that athletes who split their aerobic workouts into 10-minute bouts throughout the day improved their arterial stiffness, an indicator of cardiovascular health, even more than those who did the same amount of aerobic exercise daily, but all at once. up right arrow
Thought has also changed slightly on the existence of a minimum training duration threshold necessary to obtain cardiovascular health benefits from aerobic activity. The most recent HHS guidelines on physical activity have eliminated the long-standing recommendation that exercise must last at least 10 minutes to count on the daily total. The new guidelines point out that small bouts of activity throughout the day can add big health benefits.