The American Heart Association advises 30 to 60 minutes of aerobic exercise three or four times a week. Doing less than this will minimize your health benefits. Exercising 4 or more times a week will increase your health benefits. Regular aerobic exercise reduces the risk of getting circulation problems, strokes, and heart disease. Be sure to get a medical checkup before starting any exercise program.

Aerobic exercise uses large muscle groups for a continuous period of time. To handle this workload, the muscles need more oxygen. This requires the heart to beat faster. Breathing gets heavier and faster to take in more oxygen for the muscles. Exercise must be performed within the aerobic heart rate range for the heart and lungs to benefit from the workout. This aerobic range is generally between 65 and 80 percent of a person's maximum heart rate. If you are severely overweight or in poor shape, the aerobic range may be 50 to 65 percent of your maximum heart rate.

To estimate your aerobic heart rate range, subtract your age from 220. This gives your estimated maximum heart rate. Then multiply your maximum heart rate by 65 percent and by 80 percent. These numbers are the low and high numbers representing heartbeats per minute in your aerobic range. These numbers are an estimate of how hard your heart needs to work. A few pulse checks during workouts confirm for most people that they are exercising in their aerobic range.

This formula is only an average. It does not apply for 30 to 40 percent of the population. Some people who follow heart-monitored exercise charts based on the formula may not be exercising in their true aerobic range. This can be tested by walking, jogging, or bicycling at a comfortable aerobic pace. Stop and take a pulse check. Your pulse rate may be much higher (or lower) than what the chart says it is supposed to be.

Do not worry. There is an easier method to determine if your exercising effort is within your aerobic heart rate range. Simply rely on your breathing and comfort. You're probably below your aerobic range if breathing is comfortable and talking is easy. If breathing is deep (not gasping) and gabbing not possible (but speaking is) , you are exercising in your range. Being unable to speak more than three words together are signs that you are over your aerobic range.

Just remember, exercise that is performed within your aerobic heart rate range maximizes heart and other systemic benefits.

Always get a medical check-up before starting any exercise program. Work with a certified exercise leader to learn how to exercise safely.

Choose a Health Topic Category Aging Alcohol Problems Allergies Arthritis Back & Neck Problems Blood & Circulatory Problems Bones, Joints & Muscles Brain & Nervous System Cancer Cardiovascular Health Child Health & Development Common Illnesses Cosmetic & Reconstructive Surg Dental Health Diabetes Digestive System Drug Abuse Ear, Nose & Throat Eating Disorders Exercise & Fitness Eyes & Vision Family Planning Foot Care General Health Genetic Disorders & Birth Defects Headaches Health Quizzes Hearing HIV Infections / AIDS Hormonal Disorders Infectious Diseases Medications Men's Health Mental & Emotional Health Nervous System Newborn Care Nutrition Parenting & Family Life Personal Safety Pregnancy & Childbirth Preparing for Emergencies Respiratory Problems Sexually Transmitted Diseases Skin Health Smoking Sports Medicine Stress & How to cope Surgery Symptoms Teenage Concerns Test & Examinations Urinary and Genital Systems Weight Control Women's Health   Go