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Tapping your aerobic capacity requires a very specific form of training. First, its advisable to wear a heart-rate monitor. Then warm up gradually to reach your optimum aerobic training zone. 

 Your warm-up will accomplish at least two things: 1) You will be gradually mobilizing the fatty acids stored throughout your body to your bloodstream so that you use your fat instead of your vital blood sugar. This is critical. If you don't warm up, you may exercise aerobically, i.e., with oxygen in the cells, but not burn the fat. 

 During warm-up, you should count your heart rate at 50 percent of the maximum using the standard method of calculation. 2) You will prevent cramping. This warm-up period should take about fifteen minutes. This allows your body to gradually distribute blood to those areas that need it rather than immediately diverting it from vital organs - a critical distinction to make sure that your workouts build health and fitness without injuring your system.

 Second, exercise within your aerobic training zone for at least twenty minutes, ideally working up to thirty to forty-five minutes. 

 The best way to find your optimal training heart rate is to apply the following formula:

           COMPUTING YOUR IDEAL  HEART RATE*

 180 - your age = your ideal heart rate (the rate at which you can exercise aerobically before going anaerobic).

 If you are recovering from a major illness or are on medication, subtract an additional 10 points.

 If you have not exercised before, or have an injury or are gearing down in your training, or if you often get colds or flu or have allergies, subtract 5 points.

 If you have been exercising for up to two years without any real problems, and have not had colds or flu more than once or twice per year, keep your score the same.
If you have been exercising for more than two years without any problems, while making progress in competition without injury, add 5 points.

 Before beginning any program of physical exercise, consult your physician.

 Third, take twelve to fifteen minutes to cool down appropriately by walking or  some other form of mild movement. In this way you prevent your blood from pooling in your working muscles.

 If you abruptly stop movement after exercise, there is no way for the blood to be returned for cleansing, reoxygenation and redistribution. It will stay in the muscle, engorging it, and increasing toxicity in the bloodstream.

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