Exercises to improve your endurance are the most beneficial for overall health. These exercises are
called aerobics. Aerobic means using air or oxygen. Aerobic exercises require the heart, lungs, and blood
vessels to deliver oxygen and fuel to muscle cells over long periods of time.
Jogging, swimming, bicycling, and aerobic dancing are good examples of aerobic exercises. The harder
you exercise, the faster your heart beats. To get the maximunm benefits from exercise, you should
exercise until you reach your target heart rate. This is 75 to 85 percent of your maximum heart rate.
Maximum heart rate is the number of times your heart beats per minute when you have been running
as far, as last, and as long as possible. It can be estimated by subtracting your age from 220. Target heart
rate is maximum heart rate multiplied by .75 andb85.
Swimming is one of the most beneficial exercises. All of the major muscle groups of the arms, legs,and
trunk are used. It is also an excellent aerobic exercise if done steadily and vigorously. Swimming can also
strengthen a weak back or loosen stiff joints.
Everyone should know how to swim, not only for exercise and enjoyment, but also in case of
emergencies. You should not venture out into water alone unless you can swim well enough in case of
an emergency. Only strong swimmers can rescue themselves and, if necessary, aid someone else.
Instructions from an expert will help you to develop proper form for distance and speed strokes.
If you get tired easily while swimming, get instruction to develop endurance and learn the proper
techniques for swimming.