Aerobic conditioning is participating in exercises that raise your heart rate and work your large muscle groups consistently for an extended period of time (at least twenty minutes). Typically, aerobic conditioning will involve a rhythmic and sustainable movement that helps you reach your target heart rate. Your target heart rate is somewhere between 60 to 80 percent of your maximum heart rate. Want to know what your target heart rate is? The number is calculated by subtracting your age from the number 220.
When the muscles work hard, your heart has to keep up by pumping more oxygen rich blood to your muscles to keep them going. Aerobic conditioning can improve cardiovascular and lung endurance, balance, flexibility, and increase muscle and bone strength. You can boost the positive effects of aerobic exercise when you add stretching and strength training to the mix. Consistent aerobic exercise has been shown to improve mood and other mental functions.
With consistent exercise, you can achieve increased athletic endurance, strengthen your heart and lungs, raise your metabolism and a enjoy a less anxious state of mind. To achieve optimum health benefits, you should aim to participate in aerobic exercise from three to four times a week, for at least 20 minutes, and with enough effort to reach your target heart rate.