Regular aerobics exercise can be a great choice for those with the goal of finding an exercise program that will help them feel better and live longer.

It’s never too late to benefit from aerobics exercise

Results of a 30-year follow-up study of cardiovascular capacity conducted by researchers at Presbyterian Hospital in Dallas suggested that it is never too late to start a fitness regimen.  The study results demonstrated that a 6-month fitness program reversed decades of cardiovascular decline that resulted from inactivity.

Other studies have shown that sedimentary people who begin a moderate aerobics exercise regimen benefit far more than people who are already fit becoming more fit.

People in the bottom 20 percent with respect to fitness are 65-percent more likely to die from stroke, heart attack, complications of diabetes or cancer than the highly fit people in the top 20 percent. However when those sedimentary people add just a 30-minute daily walk to their lifestyle, they become only 10-percent more likely to dies from these causes than the very fit.

How much aerobics is needed for good health

According to research as little as 20 minutes of walking, three times each week is enough to lower a person’s risk of heart disease.  That amount of exercise is also sufficient to increase energy levels and stamina.  However, for those seeking weight loss in addition to getting fitter won’t experience much in the way of fat loss doing only minimal exercise.

Guidelines published by the American College of Sports Medicine recommend that healthy adults under age 65 should;

• do 30 minutes of moderately intense aerobic exercise like brisk walking daily, five days a week  - or
• do 20 minutes of intense aerobic exercise like jogging or running each day, three days per week.

Working out five days per week is generally better for beginners because it helps to instill the healthy habit of exercising regularly.

What intensity level is needed for good health

For those with the goal of feeling better and gaining more stamina just getting regular exercise is the key and they need not be concerned about always reaching their target heart rate.  To realize the maximum benefit health benefits from an aerobics exercise regimen like significantly lowering the risk of heart disease however, it is important to exercise in the target heart rate zone most of the time.

A word about target heart rate zone

The simplest, most convenient and accurate way to determine heart rate is by wearing a heart rate monitor.  Heart rate monitors are quite inexpensive these days, around $20-25 for a basic model. A basic monitor without all the bells and whistles is more than adequate for use with an aerobics exercise program intended to improve a person’s fitness.

With a means of determining heart rate, the next step is calculating a target heart rate, the rate a person needs to exercise at in order to gain maximum health benefits.  One method of performing the target heart rate calculation is;

• Step 1: Subtract age from 220
• Step 2: Subtract resting heart rate (heart rate while sitting still) from the result obtained in Step 1
• Step 3: Multiply the result from Step 2 by .50 and then add back resting heart rate
• Step 4: Multiple result from Step 2 by .85 and then add back resting heart rate

Using a 45-year old person with a resting heart rate of 65 beats per minute, here is an example of the calculation.

Step 1: 220 – 45 = 175

Step 2: 175 – 65 = 110

Step 3: 110 x .50 = 55 + 65 = 120

Step 4: 110 x .85 = 93.5 + 65 = 158.5 or 159

The target heart rate zone then for the hypothetical 45-year old would be in the range of 120–159 beats per minute.

Remember that when a person is just beginning an exercise program any exercise will likely feel like it is high intensity.  But as a person gains in fitness, he or she will have to work harder (walk, jog or run at a faster pace) in order to get the heart rate up within the target zone.

It's never too late to begin an exercise regimen and aerobics exercise is a great way to feel better and reduce the risk of heart disease, cancer and diabetes.