How Much Exercise is Enough for Heart Health?

First, you need to work hard enough to get your heart into the aerobic range. Strength training is anaerobic; it doesn’t require much oxygen. When you start moving and breathing more rapidly, your heart pumps faster to get the oxygen into the bloodstream and to the muscles.



Experts say you ought to exercise aerobically at least three times a week for 20 minutes straight. Four to six times is better. Aim to work consistently in the 4-6 range on the Scale of Perceived Exertion (SPE). You should be moving vigorously and feel like you’re exerting yourself but still be able to carry on a simple conversation.



If 20 minutes on the treadmill bores you to tears, you can also get a good aerobic workout running, biking, swimming or taking an aerobics class. Or you might want to try interval training. Work in the 8-9 SPE range for 3-4 minutes, then slow down to 3-4 SPE for 3 minutes. Repeat three times.



Interval training is more stressful for your heart than working 20 minutes in the 4-6 SPE range, so be sure to check with your doctor before beginning a program of interval training, especially if you’re over 45, overweight or have any heart problems.



The second part of the answer is that you can benefit your heart even more by extending your aerobic workouts to 30 minutes or more and putting in at least two hours a week. Such extended aerobic workouts boost HDL. According to a recent compilation of studies involving over 1,400 subjects, the gains in HDL cholesterol levels translate to a 5% drop in men’s heart disease risk and more than a 7% drop in women’s heart disease risk.



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