Improving your aerobic fitness will require some self-discipline and efficient use of your spare time, as an effective training routine needs to be completed on a regular basis.
There are four main factors that need to be considered while training your aerobic fitness. Frequency (how often), Intensity (how hard), Time (how long) and Type (what type of exercise).
By specifically modifying these 4 components of training, you will be able to develop and maintain aerobic endurance, muscular strength, muscular endurance and flexibility. Table 1 outlines the key elements required to develop these specific components of fitness. To improve physical fitness you will need to alter the frequency, intensity, and duration of your exercise above your current level. Your training should be gradual and progressive. You should start gently and build up the intensity over time. This will produce an improvement in your fitness by placing greater demands on your body.
Frequency
You will need to set aside 4 – 5 sessions of exercise per week.
Intensity
The intensity of aerobic exercise is difficult to determine and hence a number of approaches to setting the correct exercise intensity are presented in Table 2. The easiest way is to rate your effort using the rating of Perceived Effort (RPE) scale. This scale progresses from 6-20, and the descriptors and example activities associated with each level will help you to anchor the scale with activities ranging from rest (RPE 6) to maximum (RPE 20). If you have access to a heart rate monitor or are using gymnasium equipment with heart rate monitoring facilities, the estimated heart rates associated with each RPE level are shown in the second column. Note that these are typical heart rates for a typical 20-30 year old applicant, but may vary by 10-20 beats per minute between different individuals.
The intensity and duration of your exercise is very important. If you do not get your heart rate working fast enough, you will not improve efficiently. On the other hand, if your heart rate is too fast you will tire quickly and not be able to complete the required duration.
The best type of exercise is long duration, low intensity work within what is called the 'training zone'. Your training zone can be worked out by using the downloadable chart below.
Time
30 – 60 minutes per session
Type
The type of exercise is not important as long as you are within your training zone for the correct duration.
- Running
- Brisk Walking
- Stepping
- Swimming
- Cycling
- Aerobics Classes
- Rowing
- Fast moving games such as football, squash or badminton.
Safety Points
If you are in any doubt about your health or physical ability to exercise, consult your doctor before you commence a training program. Always warm up before commencing any exercise. Wear the correct clothing and footwear, do not train if you are unwell or injured. Training should be progressive – start small and build up, seek further advice if you are unsure.
Table 1. The key elements in developing specific fitness components
| Mode | Duration | Frequency | Intensity | |
| Aerobic/ Long term Endurance | Eg. 4 mile run, aerobics class/gym session, 5-a-side football | 20-60 min (can be accumulated using >10 min blocks of activity throughout the day) | 3-5 days per week | Weeks 1-6: RPE 12-16 or 60-85 % HRmax Weeks 7-12: RPE 14-18 or 70-90 % HRmax Lower intensity aerobic exercise is usually associated with longer duration activity. |
| Muscular / Short Term Endurance | Circuit Training, moderate weight training. e.g. press-ups, sit-ups. | One to three sets (10-50 reps) of 8-12 different exercises | 1-3 days per week | Weeks 1-6: 20-50 RM Weeks 7-12: 12-20 RM |
| Strength | Heavier Weight Training e.g. bench press, squat | One to two sets (each set has 6-15 reps) of 8-12 different exercises | 2-3 days per week | Weeks 1-4: 12-15 RM Weeks 5-8: 6-12 RM Weeks 9-12: 4-8 RM |
| Flexibility | Stretching | 10-30 s for each exercise, repeated 1-3 times per muscle group or joint | 2-3 days per week (daily if possible) | Move to the point of discomfort but not pain and hold, moving slightly further as the muscle relaxes. |
Table 1 was adapted from the American College of Sports Medicine: Position Stand on the Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Adults.
Table 2 Determining Your Aerobic Endurance Exercise Intensity
|
Rating of Perceived Effort |
Estimated heart rate (Beats/min) | % maximum heart rate |
| 6 - rest - lying down, sitting | <100 | <50 |
| 7 - very very light - standing | <100 | <50 |
| 8 | <100 | <50 |
| 9 - very light - walking | 100-120 | 50-60 |
| 10 | 100-120 | 50-60 |
| 11 - fairly light - brisk walking | 100-120 | 50-60 |
| 12 | 120-150 | 60-75 |
| 13 - moderate - jogging (could just talk freely without pausing) | 120-150 | 60-75 |
| 14 | 120-150 | 60-75 |
| 15 - hard - steady running - (intermittant talk between breaths) | 150-170 | 75-85 |
| 16 | 150-170 | 75-85 |
| 17 - very hard - fast running (talking very difficult) | 170-199 | 85-99 |
| 18 | 170-199 | 85-99 |
| 19 - very very hard - sprinting (talking impossible) | 170-199 | 85-99 |
| 20 - Maximum effort | 200 | 100 |
Table 2 was adapted from the work of Gunnar Borg (1998) and Edward Howley (2001). The easiest way to use the table is to rate your description of effort using the numbers on the left of Table 2 (e.g. RPE 6 to RPE 20). The effort descriptors (e.g. moderate, hard) and examples of corresponding activities (e.g. jogging and steady running) will help you to anchor this scale to the effort required to exercise at these intensities. Using a heart rate monitor can be helpful in supporting the PRE scale to identify the required exercise intensity, and the right side of Table 2 shows the corresponding heart rate range in beats per minute, and the expected percentage of maximum heart rate (if you know yours) associated with each level of the RPE scale
