Depending on your current level of aerobic fitness standard, follow these guidelines to improve your aerobic fitness.
- Frequency of training: 3 to 5 days per week
- Intensity of training: 55 to 90% of your Predicted Maximum Heart Rate (PMHR)
Calculating your Predicted Maximum Heart Rate
A heart rate monitor is a useful tool to check that you train at the right intensity.
If you have access to a heart rate monitor you can calculate your desired training intensity by using the following equation.
Heart rate percentage of 55-90% of your Predicted Maximum Heart Rate (PMHR) is calculated by:
220 minus your age = your Predicted Maximum Heart Rate
Predicted Maximum Heart Rate x 0.7 = 70% PMHR
Predicted Maximum Heart Rate x 0.8 = 80% PMHR and so on.
Or, you can use the Rating of Perceived Effort (RPE) scale:
Level 10-17 on your RPE scale
- Level 6: 20 percent effort - rest
- Level 7: 30 percent effort - very, very light
- Level 8: 40 percent effort
- Level 9: 50 percent effort - very light - gentle walking
- Level 10: 55 percent effort
- Level 11: 60 percent effort - fairly light
- Level 12: 65 percent effort
- Level 13: 70 percent effort - moderately hard - steady pace
- Level 14: 75 percent effort
- Level 15: 80 percent effort - hard
- Level 16: 85 percent effort
- Level 17: 90 percent effort - very hard
- Level 18: 95 percent effort
- Level 19: 100 percent effort - very, very hard
- Level 20: Exhaustion
Duration of training
20 to 60 min of continuous or intermittent aerobic activity (minimum of 10 minute bouts) accumulated throughout the day.
The duration is dependent on the intensity of the activity; thus, those exercising at higher levels of intensity should train for at least 20 minutes, and for those exercising at a lower intensity activity should be conducted over a longer period of time – at least 30 minutes.
Type of activity
Any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature, e.g., walking-hiking, running-jogging, cycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or combination thereof.
To maximize the efficiency of your training you should focus on exercises that are similar to those in the entry tests. These include running-jogging, stepping, stair climbing and other weight bearing activities.