The benefits of aerobic exercise include improved cardiovascular and respiratory function, strengthening of the muscles involved, and improved maximum oxygen consumption during exercise (VO2max), which results in greater endurance, a major advantage during long, multiple dives.
Aerobic activity can be done in a variety of ways, outdoors (running, cycling) or indoors (swimming in the pool, exercise bike, treadmill, etc.).
The important thing is to start gradually and, over time, build up to at least 30-45 minutes of continuous exercise, to reap all the benefits that aerobic training brings to your health and physical performance.
Your workout should be between 65% and 85% of your maximum heart rate, which can be calculated by subtracting your age from 220. If you don't have a heart rate monitor, you'll need to rely on other parameters. If you're barely able to speak during exercise, you're getting a good workout.
