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How do I build a strong aerobic base?
By Christina | September 23, 2008
It’s funny in my opinion, people workout but they really don’t understand what they are doing. I mean, they see other people do it, they hear it’s good for them, but they don’t truly understand the “why” behind the need. If people were to understand the “why” they would have a more clear path and ability to set goals beyond weight loss. Building a strong aerobic base is a big part of any fitness program’s goals if you are looking for total wellness and/or an increase in your fitness level.
The first step to reaching progress in your fitness level is to create a base of aerobic fitness, known as Aerobic Base Building. Aerobic refers to the energy created using the oxygen system, and base building refers to building a base from which one can later advance from. To build an aerobic base, you must exercise in the aerobic range, gradually adding more duration to absorb the training effectively. This topic is of interest to me right now because in one of my exercise classes, I have someone who is really trying to improve his fitness level and create an aerobic base (he, I am sure is reading this!)
A good period of time to allot for base building is 6–12 weeks. The longer the lapse in exercise, the longer the base building period should be. Aerobic base building workouts should be at a heart rate range of approximately 65%–75% maximum heart rate. You will probably need a heart rate monitor for its ability to provide immediate, continuous, accurate feedback.
To calculate your aerobic heart rate range, you can use the age-predicted formula to estimate your maximum heart rate: 220 – age. Example: If you are 30 years old, your estimated max heart rate is 190 BPM. From there, multiply 190 x 65% and 80% to get a range of 123 to 152 BPM.
By using a heart rate monitor during all workouts and focusing on aerobic training, you’ll enjoy numerous benefits:
- Increased fat metabolism: The body prefers fat for fuel when exercising at aerobic heart rates
- Better performance: Aerobic exercise improves VO2max (oxygen use during exercise)
- Stronger immune system: The immune system can be strengthened with exercise
- Increased resistance to fatigue: The more effective the heart is as a pump, the better it is at providing oxygen to the body
- Lowered risk of heart disease: Aerobic exercise has been found to have positive effects on all controllable risk factors of heart disease, including blood pressure and total serum cholesterol
- Decreased tension and aid in sleeping: Exercise creates and improves balance in the body
- Increased general stamina: The stronger the heart is, the less work it has to do over time to produce the same cardiac output
- Psychological benefits: 30 minutes of exercise per day improves mood and reduces symptoms of anxiety, depression, and stress
Topics: General |
