Aerobic Conditioning

Your aerobic condition is your body’s ability to absorb oxygen and move it through your blood to your cells where it is used to metabolize fuel, or the nutrients you consume. Your aerobic conditioning might be lacking if you cannot exercise at a sustained maximum heart rate for more than a few minutes. In other words, you lack endurance. You can improve your aerobic conditioning and improve your endurance by progressively increasing the amount of time you exercise at your maximum heart rate. Be consistent in your training and your body will adjust to the intensity of your workout.

Determine your maximum heart rate by subtracting your age from the number 220 and then multiplying the difference by 70 percent to 85 percent. If your current age is 46, then your maximum heart rate is 174. Multiply 174 by 70 percent, and your maximum sustained heart rate for aerobic conditioning is 122. At first, you might be able to workout at about half or three-fourths of your maximum heart rate of 122, but by continuing to workout at your maximum heart rate and gradually increasing the length of time you exercise at this level, your aerobic conditioning and endurance will improve.

When you are able to exercise at your maximum heart rate for 20 minutes, your body burns fat. Combine aerobic exercise with a low-fat, nutritious diet and you will lose weight. Do some strength training 2 to 3 days each week to build muscle mass as you burn fat. Aerobic conditioning exercises also improves your heart health and improves lung capacity.