The following components will help ensure a safe, effective aerobic exercise program:

• Ensure readiness.
• Check with your doctor before beginning an exercise program.
• Exercise within your target heart rate zone to benefit your heart and lungs.
• Consider intensity: the appropriate exercise intensity depends upon your maximum heart rate, your current level of fitness, and your goals.
• Type of exercise: Choose activities that use large muscle groups and which are continuous in nature.
• Frequency of exercise: Frequency depends upon your level of conditioning, your goals, and the intensity of your training.
• Duration of exercise: For those who are sedentary, general fitness can be improved in as little as 10 minutes of moderate aerobic sessions 3 times a week.
• Include a warm-up (about 5 minutes) to prepare the cardiorespiratory system and muscles.
• Include a 5–10 minute cool-down after training for faster recovery and less muscle fatigue.