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To strengthen your heart, you should do aerobic exercise intensely enough to reach your target heart rate. This is 60-80 percent of your maximum heart rate ? which is 220 minus your age. (Example: if you're 50 years old, your maximum heart rate is 170; your target heart rate is 102-136.)
A program of regular aerobic exercise can help you avoid chronic diseases such as heart disease, hypertension, stroke, diabetes and some cancers. It can also lower blood pressure, build stronger bones , improve muscle strength and flexibility, lessen depression and help control your weight. Aerobic exercise includes walking, running, hiking, bicycling, swimming, cross-country skiing, stair climbing , rowing, aerobic dance and many other activities.
The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." It is a type of exer cise that overloads the heart and lungs and causes them to work harder than at rest. The important idea behind aerobic exercise today, is to get up and get moving!! There are more activities than ever to choose from, whether it is a new activity or an old one. Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.
Aerobic training exercise's are any activity which increases your heart rate via working of the body muscles. Aerobic exercise strengthens the heart and lungs, (cardio vascular) system. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery.
How often should I train? How hard? For how long?
-Most experts believe that 3-5 times per week for a duration of 20-60 minutes at 60-90% of age specific maximal heart rate or 50-85% of VO2max (h eart rate reserve).
Reconditioning through low-impact aerobic exercise is very useful for both rehabilitation and maintenance of the lower back. Patients who regularly undergo aerobic exercise will have fewer episodes of low back pain, and will experience less pain when an episode occurs. Well-conditioned patients are also more likely to stay functional (e.g. continue working and carry on with recreational activities ), whereas those patients with chronic low back pain who choose not to work on low-impact aerobic exercise should expect to experience the gradual loss of functional capabilities.


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