Exercise, Aerobic

 

"Aerobic" exercisethe kind that improves your cardiovascular conditioning and is thought to promote longevityis any steady, moderately taxing activity that boosts your heart rate to between 60 percent and 85 percent of its maximum for at least 20 minutes at a stretch. Besides speeding your pulse, an aerobic workout will raise a sweat and increase your breathing rate.

 

A man's maximum heart rate is generally 220 minus his age, while a woman's is 226 minus her age. (Because a woman's heart is smaller, it must beat faster.) The following charts will help you find your "aerobic zone."

 

 

MALE

Maximum Aerobic

Age Heart Rate Zone

 

15 ............ 205 .......... 123 to 174

20 ............ 200 .......... 120 to 170

25 ............ 195 .......... 117 to 166

30 ............ 190 .......... 114 to 162

35 ............ 185 .......... 111 to 157

40 ............ 180 .......... 108 to 153

45 ............ 175 .......... 105 to 149

50 ............ 170 .......... 102 to 145

55 ............ 165 ............ 99 to 140

60 ............ 160 ............ 96 to 136

65 ............ 155 ............ 93 to 132

70 ............ 150 ............ 90 to 128

75 ............ 145 ............ 87 to 123

80 ............ 140 ............ 84 to 119

85 ............ 135 ............ 81 to 115

90 ............ 130 ............ 78 to 111

95 ............ 125 ............ 75 to 106

 

FEMALE

 

Maximum Aerobic

Age Heart Rate Zone

 

15 ............ 211 .......... 129 to 180

20 ............ 206 .......... 126 to 176

25 ............ 201 .......... 123 to 172

30 ............ 198 .......... 120 to 168

35 ............ 191 .......... 117 to 163

40 ............ 186 .......... 114 to 159

45 ............ 181 .......... 111 to 155

50 ............ 176 .......... 108 to 151

55 ............ 171 .......... 105 to 146

60 ............ 166 .......... 102 to 142

65 ............ 161 ............ 98 to 138

70 ............ 156 ............ 96 to 134

75 ............ 151 ............ 93 to 129

80 ............ 146 ............ 90 to 125

85 ............ 141 ............ 87 to 121

90 ............ 136 ............ 84 to 117

95 ............ 131 ............ 81 to 112

 

 

Which Exercises Are Aerobic?

 

There's only one sure way to tell if an activity is aerobic: perform the activity long enough to reach a steady heart rate, and take your pulse. (Tip: Use one of the electronic heart monitors sold in Diet Power's Health Shop at www.dietpower.com/healthshop.htm. It can make your workouts more efficient by keeping you in your aerobic zone at all times.)

 

You can get an idea whether an activity is aerobic, however, by looking it up in the Exercise Dictionary. Read "To See if an Exercise Is Aerobic," in Exercise Dictionary.