Aerobic Activity/Cardio
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.
Exercise for at least 20-30 minutes of aerobic exercise 3 or more times per week.
Strengthening and stretching should be done at least two times per week.
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.
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. When you begin your exercise program, aim for the lower part of your target zone (50 percent). As you get into better shape, slowly build up to the higher part of your target zone (75 percent). If exercising within your target zone seems too hard, exercise at a pace that is comfortable for you.
| Age | Target Heart Rate Zone 50-75% |
Average Maximum Heart Rate 100% |
| 20-30 | 98-146 beats per min. | 195 |
| 31-40 | 93-138 beats per min. | 185 |
| 41-50 | 88-131 beats per min. | 175 |
| 51-60 | 83-123 beats per min. | 165 |
| 61 + | 78-116 beats per min. | 155 |
Some examples of aerobic activities include:
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Brisk walking
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Jogging
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Bicycling
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Swimming
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Aerobic dancing
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Racket sports
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Rowing
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Ice or roller skating
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Cross-country or downhill skiing
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Using aerobic equipment (i.e., treadmill, stationary bike)
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