The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

Factors that affect you aerobic training is frequency, duration and intensity. Frequency refers to how often you perform aerobic activity, duration refers to the time spent at each session, and intensity refers to the percentage of your maximum heart rate or heart ate reserve at which you work

The general formula for the average person is 220-age times 60% and times 90% of HRmax. For example, a 30-year old would calculate his target zone using the above formula: 220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heart rate between 114 (low end) and 171 (high end) beats per minute.


To calculate it, take your pulse for one minute on three successive mornings upon waking up we will be using the case of a 30-year old male whose resting pulse was 69, 70 and 71 for an average of 70 over the 3 days.)

Calculate target heart rate by subtracting your age from 220 (220-30=190).
Subtract your average resting heart rate from target heart rate (190-70=120).
The lower boundary of the percentage range is 50% of this plus your resting heart rate [(120 x .5) + 70 = 130]. The higher boundary is 85% plus your RHR [(120 x .85) + 70 =178]. Using this formula for percentage of heart rate reserve, this 30-year old man should be working between 130 and 178 BPM.