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How Long Should I Exercise?
The length of each exercise session depends on your fitness level. Exercise
physiologists have determined that, to attain cardiovascular benefits from
exercise, you should maintain your heart rate in the training zone for at least 15
minutes. This is in addition to your warmup time, and does not include cool-
down. You should always allow several minutes to bring your heart rate into the
training zone, by starting out slowly and gradually increasing the work level.
Similarly, use several minutes of light exercise after the workout to bring your
heart rate down to near resting level.
The higher your fitness level, the longer you should maintain your heart rate in
the training zone (between 20 and 30 minutes). Beginners should always start
slowly, and gradually get their sessions up to 20 minutes or more.
Walking and running are excellent aerobic exercises that condition the heart
and lungs while improving strength and tone in the thighs, calves, and hips.
The best aerobic exercises involve the continuous, rhythmic, repetitive move-
ment of large muscle groups. When you exercise, you need to work out hard
enough, long enough, and often enough to achieve your desired results.
How Often Should I Exercise?
Research indicates that aerobic sessions of 20 minutes or more should be
done at least three to five times a week to obtain significant cardiovascular
benefits. Most experts agree that sensible eating habits and regular aerobic
exercise are the keys to weight control and fitness. A recent study, which
tracked several subjects over a period of years, conclusively shows that
exercise, not dieting, is the key factor to successful long-term weight loss.
To help you get the most out of your workout, this section provides suggestions
about aerobic exercise. Following these suggestions will help you reach your
fitness goals.