Right now you may be training for your next athletic event, shooting to lose weight, or simply trying to prevent your muscles from diminishing with age. No matter what your goals, the need for developing and maintaining
cardiorespiratory fitness spans your entire life. However, the benefits of endurance-based, aerobic activities are not always clear.
Cardiorespiratory fitness refers to being able to engage in physical activity without getting fatigued, in other words, having good endurance. Your lungs, heart and other muscles all benefit from aerobic exercise. The more fit you are the less they have to work. Regularly using the stairs instead of the elevator at work provides a snapshot of cardiorespiratory fitness. Initially, you may get tired and winded on the first flight of stairs. After taking the stairs daily, though, your muscles become stronger. Even better, the heavy breathing holds off until the second or third flight. Your heart, lungs and muscles become more efficient and the trip becomes much easier. For the greatest improvements in cardiorespiratory fitness, exercise in your
target heart rate zone.
What is considered aerobic?
The "talk test" is one way to see if the activity you are doing is aerobic. If you are able to carry on a conversation, but feel like you are almost not able to talk, chances are you're in the aerobic zone. If you're gasping for air and not able to talk, you may be traveling into the anaerobic zone (see maximum heart rate). Once anaerobic, you will soon see that the lack of oxygen you are getting will cut your exercise short. Click here to see examples of aerobic forms of physical activity.
The talk test can work well for most of you. However, what if you exercise alone? Perhaps you don't talk while exercising? If this is the case, you can find your aerobic zone by rating the level of exertion you are feeling. The next time you are doing your daily physical activity, think about how hard you are going. Without comparing yourself to anyone else, use the numbers 6-20 to put a value on your level of exertion. Click here to see what these numbers mean. For many of you, level 12 - 14 will be in your aerobic zone. This is also typically your target heart rate. Exercising in the aerobic zone, at your target heart rate, is where many cardiorespiratory benefits are achieved.
These techniques are only estimates. Consulting with a certified personal trainer can provide more specific instruction about aerobic activity for your lifestyle. Additionally, it's a good idea to check with your usual healthcare provider about your individual needs prior to starting any new exercise program.