A beginner’s guide to getting active

Aerobic or cardiovascular exercise is highly regarded for its wide-ranging benefits to overall health and wellness. It is especially helpful in improving cardiovascular health, mental clarity, joint mobility, energy levels and respiratory function.

There are various ways to engage in aerobic exercise, and this guide will assist you in customising an approach to align with your specific goals.

First up, choose an activity that you enjoy and can easily access. Options include walking, running, cycling, swimming, rowing and hiking – essentially, any movement that increases your heart rate and breathing rhythm. Your selection should be based on personal enjoyment, physical ability and accessibility.

Next, think about structuring your aerobic training in terms of intensity and duration. Generally, workouts with higher intensity require shorter durations before needing rest, while low-intensity exercises can be performed for longer periods. Here are three key training intensities to consider:

• high intensity: this method includes shorter, challenging exercise intervals that are hard to sustain over long durations. It is especially beneficial for those aiming for higher-performance goals, as it helps safely push your upper threshold capabilities. Engage in short bursts lasting from 30 seconds to two minutes, followed by appropriate rest periods. Activities might encompass stair climbing, jogging, uphill walking, faster swimming, cycling against resistance or lively dancing.
• medium intensity: this level is manageable for several minutes and requires attention to regulating your breathing pattern. Suitable activities include hiking, walking on an incline or dancing.
• long, steady state: this approach consists of easy, sustainable activities that can be maintained for extended periods. The effort feels light, breathing remains effortless, and the heart rate rises only slightly.

The aim is to build efficiency with your performance. To do that, focus on keeping a breathing rhythm while exercising, and then doing deep and slow breaths during recovery to help the body return to its baseline.

Your ability to recover well and be ready to go again is a greater indicator of your aerobic fitness, rather than just pushing hard in one effort.

Caitlyn Huth is an exercise physiologist at Full Circle Wellness. Call 5456 1599 or visit fullcirclewellness.com.au