Aerobic Exercise

05/17/2016

Improve physical fitness and enhance your health.

Aerobic Benefits

  • Helps endurance and vitality
  • Helps cardiovascular conditioning
  • Reduces elevations in blood pressure
  • Improves blood sugar control in diabetes
  • Helps weight loss and prevents weight gain
  • Improves oxygen circulation through the blood

Before starting a program

See your health care provider if you have been previously inactive and have a chronic medical condition such as heart disease, or symptoms, such as chest pain.

Know Your Target Heart Rate

  1. Calculate Maximum Heart Rate (MHR) = 220 minus your age
  2. Calculate Minimum Exercise Heart Rate (MNR) = MHR x 0.60
  3. Calculate Maximum Exercise Heart Rate (MXR) = MHR x 0.75

Target Heart Rate = any heart rate between your MNR and MXR

Start Exercising in 7 Steps

1. Seek activity
2. Get moving
3. Stretch 5 minutes before/after exercise
4. Check your pulse rate for Target Heart Rate
5. Increase exercise time/intensity for Target Heart Rate
6. Start with as little as 10 minutes at a time, if needed
7. Exercise 2 hours and 30 minutes each week

For more information on aerobic exercise, contact your health care provider, your Concentra health specialist, 
a physical trainer, or visit health.gov.