Are you looking for the best aerobic exercise for heart health? Have you recently been advised by a doctor that you need to start exercising to protect your heart? Does heart disease run in your family? If you answered yes to any of these questions, you'll want to take the following heart-healthy aerobic exercise suggestions to heart.
If you're concerned about your heart health, you will want to ease into your new aerobic exercise program slowly. Weak hearts can be overtaxed by exercising too hard, for too long or in hot, humid conditions. Make sure you start an exercise program gradually, starting with a visit to your doctor. As your cardio-vascular health improves, you can move onto more strenuous exercise.
Where Should You Start?
The first thing you should do is to get a heart rate monitor or a watch with a second hand. Figure out what your heart rate should be for an effective workout, which means you want your heart rate to hover around 60-75 percent of your maximum heart rate.
To do this, subtract your age from the number 220; the resulting number will be your maximum heart rate. Now multiply that number by .75 to find your maximum target heart rate, and then multiply that first number by .60 to find your minimum target heart rate. When you exercise, try to keep your heart rate between those two numbers. If you have a heart rate monitor on, you'll be able to quickly check if you are in the right heart rate zone or not. If you don't have a heart rate monitor, take your pulse to discover what your heart rate while exercising. The easiest way to do this is to take your pulse for 6 seconds, then multiply that number by 10.
Walk, Bike, Swim, Take Aerobics Classes
To start your heart health aerobic exercise plan, you should plan to exercise in that 60-75 percent heart rate zone for 30 minutes a day doing one of the following forms of exercise each day: walk, bike, swim or low-impact aerobics class. As you exercise, take care not to overstress your heart and lungs. Check often to be sure you can hold a conversation comfortably but are still breathing harder than normal.
Increase Exercise Levels as You Get Stronger
As your heart and lungs gain strength, you will need to exercise harder and harder to continue to challenge your heart and lungs. You will be able to move into the cardio exercise zone, which is 75-85 percent of your maximum heart rate, as you get stronger. Be careful to slow down if you feel chest pain, weak, dizzy or hear a roaring in your ears. You want to be sure to pay attention to your heart rate and how your body feels so you do not drive your heart into shock with too much intense exercise too soon. It's better to slowly build up your exercise tolerance instead of rushing into any fitness program.
 | Need to learn about different types of aerobic exercise? Learn about the difference between high and low impact aerobics. |
 | The benefits of aerobic exercise include boosts for your body and your mind. |
 | Looking for ideas for aerobic exercise? Check out this list for examples of aerobic exercise and use it for inspiration. |
 | If your busy schedule doesn't include time at the gym, sneak some extra aerobic exercise time during your day. |
The heavy bag is a great way to get a great cardio workout, in addition to its value in strength-based workouts. Read here for ideas on aerobic and cardio training on the heavy bag. |
