What are the three essential components for maximum benefit from aerobic exercise?

1) Frequency: This refers to how many times per week you exercise. For aerobic training, it is generally recommended to exercise:

* Moderate intensity: 3 to 5 times per week for at least 30 minutes per session.

* Vigorous intensity: 3 or more times per week for at least 20 minutes per session.

2) Intensity: This refers to how hard you push yourself during exercise. There are three main ways to measure intensity:

* Heart rate: This is the most common way to measure exercise intensity. Use a heart rate monitor or smartwatch or find your maximum heart rate (220-age) and calculate your target heart rate zone (60%-80% of maximum).

* Talk test: This is a subjective way to measure intensity. You should be able to talk comfortably but not sing during exercise.

* Perceived exertion (RPE): This scale from 6 (no exertion) to 20 (maximal exertion) reflects how hard the activity feels to you. For moderate intensity, target 12-14 on the RPE scale. For vigorous intensity, target 15-20.

3) Duration: This refers to the length of each exercise session. The recommended duration depends on the intensity of your workout.