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Boosting HDL “good” cholesterol and lowering LDL “bad” cholesterol.Managing chronic conditions, reducing pain and increasing function in people with arthritis, and enhancing the quality of life in people who have had cancer.Boosting mood, easing the lows of depression and reducing tension and anxiety.Activating the immune systems and warding off viral illnesses, making you less likely to get colds or the flu.Increasing stamina and reducing fatigue during exercise.Lowering and controlling blood pressure.Losing weight and helping to keep it off.Other factors that can affect heart rate include:Īerobic exercise provides numerous benefits including reducing your risk of a heart attack, stroke and type 2 diabetes. You can use a heart rate zone calculator or charts like the one here to find your results based on your personal characteristics. Other formulas that include more detail (and more math) include the Tanaka formula (208 – 1.7 x age) and the Gulati formula (206 – 0.88 x age, for women only) but these formulas also make broad generalizations and don’t allow for the variables listed above. Individual max heart rate and the aerobic heart rate zone decline as we age. However, this equation does not consider your specific variables, such as gender, genetics, conditioning, etc. By this method, the max HR for a 40-year-old is 180 beats per minute (BPM). A commonly used max heart rate formula is subtracting your age from 220. Ramping up to 300 minutes (five hours) or more of moderate aerobic activity, or 150 minutes (2.5 hours) of vigorous aerobic activity has additional health benefits for most people.Īerobic heart rate is based on max heart rate for your age, gender and conditioning. Moderate aerobic activities include brisk walking, swimming and mowing the lawn (with a push mower).Īt least 150 minutes a week of moderate activity or 75 minutes per week of vigorous aerobic activity is recommended by the Department of Health and Human Services. Your individual aerobic heart rate zone is a heart rate between 70% and 80% of your max heart rate.Įxercises in this zone are sustainable for long periods of time, at least 40 minutes.
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The aerobic heart rate zone is zone three of the five heart rate zones. In this zone your breathing quickens, but you’re not out of breath, and you can still have a conversation with a person running next to you. You reach it while exercising at moderate to vigorous intensity. The aerobic heart rate zone is a heart rate between 70% and 80% of your maximum heart rate (MHR). Generally, you use your major muscle groups continuously to bring your heart rate into this zone. It increases your heart rate for a longer period than other forms of activity. Aerobic exercise burns both fat and carbohydrates (also called glycogen) for energy. The word aerobic means “needs oxygen,” and oxygen provides a steady stream of energy to the body during aerobic exercises, or cardio. When you work out, how do you tell if you’re getting the most out of a workout? Are you pushing too hard or not hard enough? Targeting your aerobic heart rate zone and exercising at the right intensity can help you maximize the effectiveness of your aerobic workouts and better meet your fitness goals.