Aerobic Exercise

 

 

Aerobic activity is an important addition to moderate-intensity exercise. Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. They also use more calories than other activities. Some examples of aerobic activities can include bicycling, rowing, ice or roller skating, jogging, brisk walking, skiing, aerobic equipment such as a treadmill or stationary bike.

To get the most health benefits from aerobic activity, you should exercise at a level strenuous enough to raise your heart rate to your target zone. Your target heart rate zone is 50 to 75 percent of your maximum heart rate (the fastest your heart can beat). To find your target zone, look for the category closest to your age in the chart below and read across the line. For example, if you are 35 years old, your target heart rate zone is 93-138 beats per minute.

Age	Target Heart Rate Zone 50-75%	Average Maximum Heart Rate 100%
20-30 years	98-146 beats per min.	195
31-40 years	93-138 beats per min.	185
41-50 years	88-131 beats per min.	175
51-60 years	83-123 beats per min.	165
61+ years	78-116 beats per min.	155

 

To see if you are exercising within your target heart rate zone, count the number of pulse beats at your wrist or neck for 15 seconds, then multiply by four to get the beats per minute. Your heart should be beating within your target heart rate zone. If your heart is beating faster than your target heart rate, you are exercising too hard and should slow down. If your heart is beating slower than your target heart rate, you should exercise a little harder. Another great method to get your heart rate up, and keep it up all day to continue the burning of fat is the Hop Sports Training System. This system is absolutely amazing, and focuses on health related fitness skills such as cardiovascular fitness, muscular strength, endurance and flexibility. Working on your coordination, balance and agility all at once really makes this product stand out in the crowd. Click here for a free informational video.

 

 

The Hop Sports Training System. Can you take the challenge?