To Improve Aerobic Capacity
To improve your cardiovascular fitness, aerobic capacity,
and exercise/work endurance, you need to exercise at a level
of intensity that elevates your heart rate to between 70%-85%
of its maximum. This is commonly referred to as your Target
Heart Rate or Training Sensitive Zone.
The best way to achieve and sustain an aerobic training level
of intensity is to engage in a rhythmic and dynamic form of
activity that recruits large muscle groups like those in the
legs. Common types of aerobic exercise include; running,
cycling, swimming, rowing, cross country skiing and blading.
To obtain the greatest aerobic training benefits possible,
you need to exercise within your training sensitive zone for
at least 20 minutes, three or more times a week.
Exercising at lower intensities, and for shorter periods
of time is still good, especially when you are just beginning.
Exercising for prolonged duration at a level of intensity
that leans towards the lower end of the target heart rate
zone is particularly good for burning fat. Training for extended
periods at the higher end of your target heart rate encourages
the development of systems and tissues that retard the rate
of fatigue by inhibiting the accumulation of lactic acid.
Further benefits from consistent aerobic training include;
enhance body cooling, improved body composition and lipid
profile, reduced potential for the development of atherosclerosis
and certain forms of cancer, and a higher quality of life.