Aerobic training exercises are any activity, which increases your heart rate via working of the body muscles. Aerobic training strengthens the heart and lungs, (cardio vascular) system. An aerobically fit individual can work longer, more vigorously and achieve quicker recovery

What factors affect aerobic training?
Frequency, duration and intensity. Frequency refers to how often you perform aerobic activity, duration refers to the time spent at each session and intensity refers to the percentage of your maximum heart rate or heart rate reserve at which you work.

How often should I train? How hard? For how long?
Most experts believe that3-5 times per week for duration of 20-60 minutes at 60-90% of age specific maximal heart rate or 50-85% of VO2max (heart rate reserve).

WORKOUT INTENSITY:

How do I determine my target heart rate?
The general formula for the average person is 220 age x 60% and 90% of Hrmax. For example a 30 year old would calculate his target zone using the above formula: 220 – 30 = 190. 190 x .60 = 114 and 190 x .90 = 171. This individual would try and keep his heart rate between 114 (low end) and 171 (high end) beats per minute.

The Karvonen Formula calculates your heart rate reserve range. To calculate it, take your pulse for one minute on three successive mornings upon waking up. (We will be using the case of a 30 year old male whose resting pulse was 69, 70 and 71 for an average of 70 over 3 days.)

Calculate target heart rate by subtracting your age from 220. (220 – 30 = 190)

Subtract your average resting heart rate from target heart rate. (190 – 70 = 120).

The lower boundary of the percentage range is 50% of this plus your resting heart rate (120 x .5) + 70 = 130). The higher boundary is 85% plus your RHR (120 X .85) + 70 = 172). Using the Karvonen Formula for percentage of heart rate reserve, this 30-year-old man should be working between 130 and 172 BPM.

Various equipments will generate different results, i.e. running and cycling.The talk test is another good way of establishing how hard you are working, if you find it a bit difficult to say a few words, you are probably working out anerobically.

For a good indication of aerobic exercise, you should be able to say a few words, catch your breath and then carry on talking.If you are talking all the way through your workout, it’s a good bet that you’re not working hard enough.