The Aspen Clinic - Fitness Information

Aerobic Exercise

Aerobic exercise is any activity which uses any large muscle group for a continuous period of time that increases the heart level. Benefits of aerobic exercise are; efficient oxygen delivery, efficient energy production from muscles, efficient circulation, increased muscle strength and endurance, strengthened heart and lungs, fat loss and maintenance, more energy to enjoy life, increased metabolism, increased life expectancy, look and feel better, and increased quality of life.
You can apply the FITT formula (Frequency, Intensity, Time & Type) to aerobic exercise.

Frequency: If you're not exercising at all, get out there and do anything, for any amount of time and you'll be making progress. However, most sources will tell you that you get maximum benefits from exercise when you exercise at least 3-5 times a week

Intensity: They're all kind of formulas out there that will confuse the beginner. Stuff like "You should start out 50-90% of maximum aerobic capacity(VO2) Heart Rate reserve (HRR) or 50-85% Heart Rate Maximum(HRM). HRM = 220 - Age and HRR = HRM - RHR(Resting Heart Rate averaged over a few days)." However, we think that most people will know when they're benefiting from exercise. You might even remember the "no pain, no gain" phrase. You should at a minimum, sweat. Just don't over do it...listen to your body and your brain.

Time: Again, we don't want to recommend overdoing it, especially if you haven't exercised in a while. Generally, people will say that they feel good after a minimum of 20 minutes. You might try walking, running, or biking for a minimum of 20 minutes and increase the time as you get into better shape.

Type: There are many types of aerobic activities. In it's simplest term, aerobic exercise is defined as any activity that raises your heart rate for a period of time. Some might include: Running, walking, biking, swimming, climbing stairs, rollerblading. You can even add shopping, hopscotch (remember that), walking the dog, or whatever else (as long as it's raising your heart rate) to that list. Watching a movie that stars Brad Pitt does not constitute aerobic exercise...even though it might raise your heart rate a little.

Remember, if you haven't exercised for more than a few months you should ease into aerobic exercise. Don't push your self too hard at the beginning. If you are 40 lbs or more over weight you may want to try walking before running. Swimming & biking are a few good low impact exercises that are easy on the joints.