Intensity, Duration and Frequency of Aerobic Activity to Lose Weight

Aerobic activity is very beneficial to strengthen your heart and lungs, while improving your cardiovascular endurance and health. The intensity, duration and frequency of aerobic exercise is important to achieve these goals, along with burning fat and losing weight. If you exercise too lightly, not long enough or not often enough, you may not see the results you were hoping for.

Intensity of Aerobic Acivity

You should be exercising at a certain intensity on order to gain any benefits or results from aerobic exercise. If you exercise too lightly, you will not achieve results. On the other hand, if you exercise too intensely, you may risk injury. To determine the appropriate intensity level of your aerobic exercise, measure your heart rate, and exercise somewhere between 55%-80% of your maximum heart rate.

To determine your heart rate, begin by using this equation: 220 - Your Age = Maximum Heart Rate. This will tell you roughly how many times your heart can beat per minute. To find 55%-80% of this number, multiply the result you got from the above equation by.55 to get 55% of your maximum heart rate, then start over by multiplying.80 with the above equation's result to get 80%. This range would be your aerobic training zone. Stay within this range to get optimal results from aerobic training.

Measure your heart rate by taking your pulse for 15 seconds, and counting the number of times your heart beats within that time. Then multiply that number by four to get your heart beats per minute. Do this periodically throughout your workout to make sure you are training within the appropriate heart beat range.

Duration of Aerobic Activity

To get the best results from aerobic exercise, you should exercise anywhere between 20-60 minutes. Any less than 20 minutes would not give your cardiovascular system enough time to improve. Longer than 60 minutes may make you vulnerable to injury. If you are just starting out, begin at 20 minutes per session.

Frequency of Aerobic Activity

For maximum benefits, try to exercise between three to five times per week. Any less than three times per week will not give you the benefits you are trying to achieve. Exercising every day of the week may a bit much for your body to endure. Even the most fit athletes take at least one day a week to rest.

Remember to take all three factors into consideration in order to get the most out of your aerobic activity.

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