Exercise plays an integral part in maintaining overall health and fitness for both your body and your mind. While your scale weight can be manipulated through diet alone, for ideal results you want to achieve a healthy balance between muscle and fat, which can only be attained through regular exercise.
What many people do not understand, however, is the importance of mixing cardio or aerobic exercise with weight lifting. Aerobic means ‘with oxygen’. So, when you exercise aerobically, there is an adequate supply of oxygen available to create the energy needed for your muscles to function. Aerobic exercise involves large muscle groups, this exercise can include walking, running, cycling, swimming, rowing and cross-country skiing. Exercising at 60-85% of your maximum heart rate will keep you in one of five aerobic exercise zones.

To approximate your maximum heart rate use the following formula:
(Approximate) MAX HR = 220 – your age

Example: If you are 40 years old, max HR is 220 – 40 = 180 BPM (beats per minute). When exercising at 60-85%, you would aim to keep your heart rate between 108-153 BPM.