Aerobic fitness improves cardiovascular health through exercise that increases oxygen in the lungs and blood, improving heart condition, reducing cholesterol, and burning fat. Proper warm-up, alternating exercises, monitoring heart rate, and consistent routines are essential for effective aerobic conditioning.
Aerobic fitness refers to exercise that improves the cardiovascular fitness of the body. Aerobic literally translates as ‘with oxygen’. During a session of aerobic exercise, the increased oxygen in the lungs provides more oxygen for the blood, which is transported to the heart muscle. Regular cardiovascular exercise improves aerobic fitness levels by training the body to sustain activity for longer periods of time. This improves the condition of the heart, reduces cholesterol levels and burns fat. The main components of improving aerobic fitness are well-structured workouts, proper heart rate monitoring, and consistent routines that are appropriate in duration and intensity.
An aerobic workout should generally start with a warm-up period of five to ten minutes. Warming up gradually increases blood flow to your muscles, making them less prone to injury during the most intense periods of training. Walking at a brisk pace followed by a series of light hamstring and back stretches will protect your muscles from injury and maximize the effectiveness of a cardiovascular workout.
After a proper warm-up, the body should be ready for the more intense cardiovascular portion of the workout. There are several forms of cardiovascular exercise that will improve aerobic fitness. Running, cycling, swimming or skiing are common workouts that can be done individually. Group exercises that improve aerobic fitness include dance, basketball, soccer, and softball.
Cardio exercises are most effective when alternated, rather than repeating the same exercises during each workout. For example, it would be ideal to designate a couple of days to run or ride a bike and then alternate with activities such as dancing or soccer. Alternating workouts will prevent the body from adapting to a particular set of exercises making aerobic conditioning difficult.
To track progress and maximize aerobic conditioning, monitoring your heart rate is essential. A heart rate monitor can help determine the appropriate levels of exercise intensity during an aerobic workout. Monitors are digital devices that can be worn as a strap around the chest or on the wrist. During a workout, the heart rate must be maintained at certain levels to ensure aerobic conditioning. Target heart rates vary based on age, weight, and current fitness level. It may be a good idea to consult with a doctor or personal trainer to determine a target heart rate and how long to maintain that rate.
After your heart rate has been maintained at a higher intensity level for 30 to 60 minutes, it’s time to start the cool down. Taking five to ten minutes to decrease exercise at a gradual pace allows your body to adjust and regulate your heart rate to a normal level. Low intensity exercise should be followed by three to four minutes of stretching.
The most important factors in improving aerobic fitness are consistency, intensity level, and duration of workouts. Aerobic conditioning is most effective when done three to five days per week. The intensity level should be high enough to reach your target heart rate, and workouts should generally last at least 30 minutes, excluding warm-up and cool-down.
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