Chapter 24:
Aerobic exercise guidelines
Having discussed the physiology behind aerobic exercise as well as its effects on fat loss,
we will now discuss the parameters for developing the aerobic portion of an exercise program.
Frequency
The frequency of aerobic exercise depends solely on one’s goals. For general health, a
minimum of three times per week is required. For fat loss, three times per week also appears to
be the minimum. For individuals wishing greater fat loss, a frequency of four to five days per
week is frequently recommended (1,2). However, too much aerobic exercise can be as
detrimental as too little. Many individuals find that their fat loss can slow with too much aerobic
exercise. As well, excessive aerobic exercise can cause muscle loss. In practice, three to five
aerobic sessions per week seems to work for most individuals.
Endurance athletes looking to maximize performance typically perform three to seven
aerobic exercise sessions per week. Generally, there is an alternation of high and low intensity
workouts and varying duration. The specifics of developing an endurance program for
competition are beyond the scope of this book.
Off-season bodybuilders should try to minimize aerobic training, performing perhaps 2-3
very short sessions of 20’ each. This should maintain aerobic fitness without cutting severely
into recovery. Bodybuilders who are preparing for a contest, or just embarking upon a fat loss
cycle, typically add more aerobic exercise into their routine. However, most pre-contest
bodybuilders tend to perform far too much aerobic exercise, frequently 7 days per week and often
times twice per day. The specifics of aerobic exercise for pre-contest bodybuilders is discussed in
chapter 30.
Intensity
The intensity of aerobic exercise is generally described as the percentage of maximum
heart rate. To estimate maximum heart rate, use the following formulas (2):
Men: 220 -age = maximum heart rate
Women: 227 - age = maximum heart rate
The recommended intensity for aerobic exercise is between 60-85% of maximum heart
rate although beginners will benefit from intensities as low as 50% of maximum (1,2). Multiplying
maximum heart rate by .60 to .85 will yield the proper target heart range.