The principles of aerobic exercise include exercise frequency, intensity, and duration. In general, healthy adults should do 150 minutes of moderate-intensity exercise per week, 75 minutes of vigorous-intensity exercise per week, or a combination of moderate and vigorous exercise per week.

Moderate -Intensity Aerobic Exercise

This type of exercise will have a heart rate of approximately 60 percent of the maximum heart rate (Maximum Heart Rate). Which can be calculated by taking 220. And subtracting your age. And then multiplying the result by 0.60 to get the maximum heart rate.

In addition, the intensity of moderate exercise can be measured by speaking. If you can talk normally without feeling out of breath. The exercise is considered appropriate. However, if you can still sing while exercising, the exercise is too light. Examples of moderate exercise include:

• Fast walking
• Cycling
• Dancing​
• Active Yoga
• Swimming
• Doing housework such as vacuuming and gardening

Vigorous-Intensity Aerobic Exercise

This type of exercise is so intense that you can speak a few words. Before having to stop to catch your breath and cannot speak in sentences. It is usually performed for a shorter period. ยูฟ่าเบท Of time than moderate exercise. Examples of vigorous exercise include:

• Jogging and running
• Jumping rope
• Aerobics dancing
• Swimming Laps : Swimming the length of the pool from one side to the other.
• Cycling fast or climbing hills
• Play tennis
• Play basketball

The intensity and duration of exercise for each person may vary depending on the suitability of the body and daily life. It can be adjusted to suit yourself. If there is no time or cannot exercise every day, healthy adults can divide their exercise time to an average of 5 times a week, 30 minutes each time.

In addition, you should do strength training exercises such as bodyweight and weight lifting , stretching.  And balance exercises at least 2 times a week, along with aerobic exercises.

Start aerobic exercise

Start exercising by choosing an activity that you enjoy. Because it will make your exercise fun and can be done continuously in the long term. And will make your exercise more effective. If you do not exercise often and have just started doing aerobic exercise, you may start by exercising for 5-10 minutes a day, 2-3 times a week and gradually increase the intensity and duration as your body adjusts.

Before exercising, you should warm  up for about 5–10 minutes to prepare your body for exercise, and cool down  for another 5–10 minutes to increase flexibility and return your body to normal after exercising.

Aerobic exercise can be easily done at home. Without the need for exercise equipment, such as:

• Jogging or running for 20–30 minutes strengthens your heart, burns fat, and improves your mood.
• Jump rope for 15-25 minutes a day. The only equipment required is a jump rope and exercise shoes. Jumping rope will help burn calories,  strengthen the heart, and improve balance.
•  Circuit training is a combination of strength and aerobic exercises such as push-ups, squats, lunges  , triceps dips and torso twists for 1 minute, followed by 1 minute of running in place. Do 2–3 sets .

In addition, you can exercise aerobically at a gym or fitness center, which will have complete exercise equipment such as treadmills, exercise bikes, and elliptical machines, and trainers who can provide advice on exercise. Or you can go to group exercise classes such as dancing , Zumba,  and boxing. Which will help make exercise less boring. And allow you to meet new friends who are interested in exercising as well.