With health problems such as obesity, heart disease and diabetes on the rise, aerobic exercise has come to be a hot issue in health news across the nation. In an ideal world aerobic and anaerobic (muscle building) exercise should be combined to make a well rounded fitness program. It is possible to be in great muscular shape yet lack endurance due to a lack of aerobic activity in your fitness plan. Aerobic exercise carries many health benefits that weight training by itself cannot attain.

Aerobic exercise is activity of low intensity performed for an extended period of time that increases the heart rate and level of oxygen in the blood. The object of aerobic exercise is to achieve and maintain a target heart rate determined for females by subtracting their age from 220 then multiplying by a factor of 60% and for men by subtracting their age from 226 then multiplying by a factor of 60%. Intermediate and advanced level exercisers should multiply by a factor of 80%.

When an individual starts working out their body initially burns glycogen for the energy it needs. As you attain and maintain your target heart rate your body switches to using fat reserves to provide its energy source which can result in burning off excess fat for substantial weight loss. This may reduce, eliminate or prevent the occurrence of obesity and the many health problems that it can cause such as high blood pressure, heart disease, and diabetes.

Another important benefit of aerobic exercise is strengthening of the heart muscle. When the heart is strengthened it increases the blood flow to the body and it is able to handle more strenuous activity without having to beat as quickly. This is a major factor in preventing heart disease and high blood pressure.

The resulting escalation in blood flow allows more oxygen to be carried to the muscles and additional waste products, that can result in muscle aches and pains, to be carried away. You may also see an increase in the HDL or good cholesterol and a decrease in LDL or bad cholesterol which helps prevent plaque from building up in the arteries.

Aerobic exercise also causes the body to produce endorphins which induce a sense of well being and act as a natural pain killer. Over an extended length of time exercisers will frequently notice an increase in stamina and a decrease in feelings of fatigue as well as a decrease in tension and stress.

additionally, men and women who workout regularly tend to sleep better and have stronger immune systems which helps to prevent infection from common colds and flu viruses. a number of experts believe that aerobic workouts can decrease cognitive decline in older adults and provide a longer and healthier life.

Most experts think that the average individual should engage in a minimum of 30 consecutive minutes of aerobic activity at least 3 to 4 days per week. This exercise can be walking, dancing, swimming, biking or any other low impact activity that helps you achieve and maintain the target heart rate.

The key to starting an aerobic fitness program is to start slow. If you can only handle walking 5-10 minutes a day, start with that and increase by 1-2 minutes every 2-3 days until you build up to 30 minutes of uninterrupted aerobic walking daily. No matter what form of exercise you select you ought to maintain a challenging yet comfortable pace and increase your workouts by small amounts at regular intervals.

Make sure that you plan a workout schedule to keep you on track and choose activities that match your personality and are fun for you to do. If you don’t like the particular activity you decide on, you most likely won’t stick with it. It may seem trivial but having the proper exercise apparel can significantly affect your workout experience also. Your shoes must suit the activity you are doing and your clothing should be materials that breathe to provide maximum comfort through your workout and prevent the body from overheating.

finally, set goals for yourself, both long and short term and relish in the achievement of each one. To provide the encouragement you require and increase the enjoyment, get your family and friends involved also. Incorporating family and friends into your exercise routines will make it a great deal easier to make frequent exercise a natural part of your daily routine.

So start now. It does not matter if you dance, walk on a treadmill, use an elliptical machine, or ride a bike; aerobic exercise will improve your health and quality of life and help you to live longer and happier. Don’t wait! It’s a matter of life and health!