Aerobic exercise is any exercise sustained for over 20 minutes maintaining a target heart rate of 65 to 85 % of the maximum heart rate, providing cardiovascular fitness.
If obese you should aim for the lowest level of the heart rate zone. The maximum heart rate is 220 minus your age. The number you get, you multiply at 65% or if fitter 85%. This number is your target heart rate. A more accurate reading will be to use the resting heart rate. So the formula would look like this. 220 -age – resting heart rate(minute) x 65% or 85% + the resting heart rate.
The number that you get should be monitored throughout the aerobic session. The resting heart rate can be found by feeling your radial pulse for 10 seconds at rest and multiplying the number by 6 for the minute. An example would be ,a 30 year old, having a resting heart rate of 72 beats per minute. The math would look like this:
220 – 30 – 72 x 65% + 72
= 190 – 72 x65% + 72
=118 x 65% + 72
=76.7 + 72
= 148.7 bpm.
You can use 149. Now every 10 minutes , you can check your radial pulse while exercising aerobically for 10 seconds and multiply by 6 to find out if you are meeting your 149 beats per minute target for cardiovascular fitness and fat loss. You can pick any exercise that you enjoy doing ,cycling ,jogging, dancing as long as it follows the aerobic guidelines. Pick three inconsecutive days per week for your aerobic program as the physiological effects begin to wane after 48hrs.