• About UPMC |
• Hospitals & Facilities |
• Our Services |
• Find A Doctor |
• Your Visit |
• Managing Your Health |
• Careers at UPMC

Every exercise program should include some aerobic activities. The health benefits are many, and it is fairly easy to fit into your daily routine. If you're interested in increasing your aerobic activity, this information will get you started.

In aerobic exercise, you continually move large muscles in the legs and buttocks. This action causes you to breathe more deeply and your heart to work harder to pump blood, thereby strengthening your heart and lungs.

Aerobic exercises include:

• walking
• jogging
• running
• aerobic dance
• bicycling
• swimming
• hiking
• sports that involve running, such as basketball and soccer

Before starting an exercise program, check with your doctor about any possible medical problems you may have that would limit your exercise program.

If you're new to exercise, consider making an appointment with a certified athletic trainer to help you develop a safe, effective, and enjoyable exercise program. You can find a trainer at a local gym or through a referral from your health care provider or a friend.

Tips for getting started

• Warm up for five minutes before activity. This can consist of stretches and a light walk.
  
  
• Start the activity slowly for the first five minutes.
  
  
• Increase your workout gradually from 5 to 20 minutes.
  
  
• Slowly increase your intensity so that your heart rate increases to 60 to 70 percent of your maximum heart rate. Maximum heart rate equals 220 minus your age.

To calculate your heart rate:
Place your index and middle finger over your pulse on your wrist or the side of your neck. Count your pulse for 15 seconds. Multiply this number by four; this is your heart rate.

• Gradually increase your workout to try to maintain this level of intensity for the entire 20-minute workout at least three days a week.