What Type of Aerobic Exercise Involves Sustaining One Exercise Intensity for Several Minutes?

What Type of Aerobic Exercise Involves Sustaining One Exercise Intensity for Several Minutes?

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Environmental conditions such as temperature can affect your heart rate.

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Any exercise that uses oxygen as its primary source of energy is considered an aerobic exercise. You can get significant benefits from aerobic workouts, including increased endurance, weight loss, and reduced blood pressure and cholesterol. In order to experience these benefits, you need to incorporate long, sustained cardio exercises into your workout routine. To keep up an exercise for an extended period of time, you need to keep a steady intensity level.

Aerobic Exercise

Whenever you exercise, your body circulates oxygen through your blood to power and drive working muscles. The more intense your workout, the more oxygen you need to keep going. Typically, aerobic workouts involve long bouts of exercise ranging from 30 minutes to an hour, such as a steady jog, swimming, cycling or walking. The average person should strive for at least 30 minutes or aerobic exercise per day as often as possible, according to the American Heart Association.

Exercise Intensity

Exercise intensity is determined by your heart rate during the workout. Aerobic exercises are done at a steady pace that gives you a workout without pushing you into the anaerobic zone, where your body breaks down glycogen stores for immediate energy. Generally, aerobic exercises keep you in a heart rate zone between 60 and 80 percent of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220.

Measuring Exertion

The most precise way to keep track of your heart rate is to wear a heart rate monitor during your workout. Otherwise, you can take your pulse on the inside of your wrist for six seconds and then multiply that number by 10. If those options are a bit too technical for you, most people are capable of estimating their own rate of exertion by judging how they feel, according to the Centers for Disease Control and Prevention. During an aerobic workout such as a jog, you shouldn't feel any intense lactic acid burn in your muscles.

Factors Affecting Heart Rate

Exercise intensity is just one of the factors that affect your heart rate. In addition to your age and overall level of fitness, environmental factors can affect you more than you might think. In fact, jogging on a hot day could raise your heart rate by 20 to 40 beats per minute, pushing you well past the traditional aerobic zone.