Dr. Kenneth Cooper coined the term "aerobics" in the early 1980's. It simply means, "living in air" or "utilizing oxygen." Aerobic exercises are those activities that accelerate your heart rate for a sustained period of time, causing a need for more air (oxygen). It is a go-go-go exercise and not a stop-and-go exercise. As a result, there are beneficial changes that occur in the lungs, the heart, and the vascular system. More specifically, regular exercise of this type enhances the ability of the body to move air into and out the lungs; the total blood volume increases; and the blood becomes better equipped to transport oxygen. Other health benefits include weight control; stronger bones; decreased anxiety; improved mood and better sleep.

Aerobic exercises usually involve endurance activities, which don't require excessive speed. More specifically, you need to do exercise that gets you breathing, but does not leave you out of breath; that is continuous and uninterrupted; and that uses the big muscles of the thighs and buttocks. Examples are listed below:


Aerobic Exercises---GO-GO-GO

  • Running/Jogging
  • Hiking
  • Cross-country skiing
  • Water aerobics
  • Mountain biking
  • Rowing
  • Race walking
  • Walking
  • Swimming
  • Jumping rope
  • Bicycling
  • Aerobics class

    • Machines

  • Treadmill machines
  • Aerobic rider
  • Stationary bike
  • Stair climber
  • Rowing machine
  • Step/ladder climber
  • Mini-trampoline
  • Elliptical machine

    • Non-aerobic Exercises-STOP-AND-GO

  • Racquetball/squash
  • Soccer
  • Downhill skiing
  • Horseback riding
  • Baseball
  • In-line skating
  • Field/Ice hockey
  • Water-skiing
  • Motorcycle riding
  • Football
  • Tennis
  • Ice-skating
  • Windsurfing
  • Golf
  • Volleyball
  • Basketball
  • Dancing
  • Gymnastics

    • To get the maximum benefits from aerobic activity, it's necessary that you maintain a sufficiently high heart rate during your exercise. This is where the concept of the "target heart rate" (THR) is important. The THR is the minimum rate at which your heart should be beating to get the aerobic conditioning effect. Before determining your target heart rate, you need to determine your maximum heart rate (MHR). This is done by using the formula:

    220-your age = maximum heart rate

    Using this formula, first determine your maximum heart rate, then multiply that number by 65 percent to 80 percent to get your target heart rate range. To get the most benefit from your aerobic exercise, you should work hard enough to make your heart beat at least at 65 percent but at no more than 80 percent of the maximum for your age. For a 40 year old, the calculation would be as follows:

    220-40 = 180

    .65 x 180 = 117 (lower end of THR)

    .80 x 189 = 144 (higher end of THR)

    Aerobic conditioning in general follows another formula, which is simply: F.I.T

    Frequency, Intensity and Duration.

    Frequency is the number of aerobic conditioning sessions per week you do. Six sessions per week causes the best physiological response. However, if you have been sedentary, begin with 2-3 sessions per week and increase gradually for full cardiovascular health benefits.

    Intensity is related to the oxygen consumption and the energy demands of your muscles. The intensity at which you exercise is measured in heartbeats per minute (your pulse). For optimum conditioning, the target heart rate range is 65-80 percent of your maximum heart rate. This is calculated above.

    Duration is the amount of time for which you maintain the proper intensity of your exercise session. It is recommended that you exercise for 30-50 minutes continuously to achieve the benefits of aerobic conditioning. If you are a beginner, start with 10-20 minutes.

    Following these few simple principles for aerobic conditioning will not only help you feel better, work better and sleep better, but it offers you the health benefits necessary to help ward off major medical conditions and diseases in the future.