How to Improve Aerobic Fitness

Physical inactivity is a major risk factor for the development of coronary disease, according to the American Heart Association. Regular aerobic exercise increases fitness levels and improves cardiovascular condition. Aerobic fitness is based upon how well the heart and lungs deliver blood to the muscles. Popular aerobic activities include walking, swimming, dancing, rollerblading and jogging. Large muscle groups, such as those in the legs, are utilized. Most people can increase their aerobic fitness levels by following some basic steps.

Instructions

    • 1
      Begin with a checkup from your doctor.

      Visit your doctor before you begin aerobic exercise. This is particularly important if you have a heart condition. Older individuals who have been inactive for a time should seek medical clearance as well. Even if you are young, when you find yourself dizzy or out of breath after low-level aerobic activity, you should visit a physician for recommendations.

    • 2

      Complete an assessment to determine your current aerobic fitness level. Shape Up America! posts five fitness tests on its website. The tests are designed to help you determine what kind of shape you're really in. It takes less than 30 minutes to take the written tests. Time span of the walking/jogging portion depends upon the individual.

    • 3
      Exercise within your target heart rate zone.

      Calculate your target heart rate. Find your maximum heart rate by subtracting your age from 220. Fifty to 85 percent of the maximum is your target heart rate. To reap the greatest benefit from aerobic exercise, you need to sustain that target rate for a minimum duration of 20 minutes The American Heart Association recommends beginning at the lower end of the spectrum and increasing the percentage over time.

    • 4
      Start out exercising for 20-minute time spans.

      Increase your exercise duration gradually. To reap aerobic benefits, you should maintain a target heart rate for at least 20 minutes. Start slowly, exercising for a minimum of 20 minutes, three times a week. Add two minutes every few days until you are able to exercise for 30 minutes straight.

    • 5
      Eventually try to exercise six or seven days each week.

      Exercise three days a week at the onset of your exercise program. You may risk injury or severe muscle soreness if you take on too much at first. When you feel stronger, add another day until you are eventually able to exercise most days of the week.

    • 6
      Vary exercise to prevent boredom.

      Cross train to utilize different muscle groups. Go to a spin class one day and jog the next. Incorporate activities such as bowling or racquetball. Varying your activities ensures that you are affecting more muscle groups.

    • 7
      It's easier than you might think to incorporate activity.

      Incorporate activity into your daily routine. Bike or walk instead of driving. Rake your leaves and mow your own lawn. Use the stairs instead of the elevator. Walk to your boss's office instead of emailing or calling her. Wear a pedometer daily and walk at least 10,000 steps.