You know that exercises burns calories while you’re working out. The bonus is that when you exercise, the burn continues after you stop. Studies have shown that regular exercise boosts “afterburn”—that is, the number of calories you burn after exercise. (Scientists call this EPOC, which stands for excess post oxygen consumption.) That’s kind of like getting a paycheck even after you retire.

And you don’t have to be sprinting at the speed of sound to get this benefit. This happens when you’re exercising at an intensity that’s about 70 percent of VO₂ max. (That’s a little faster than your easy pace, and a little slower than marathon pace.)

60 Minutes, You Can Change Your Life:

Aerobic exercise is not simply limited to higher intensity modes of activity like running. Bicycling, jogging, jumping rope, speed walking, swimming and rowing are also effective methods of revving up your heart rate to improve heart health. Most people are able to gain significant results from participating in moderate to high-intensity aerobic exercise for 20 to 30 minutes three to four times per week. Results vary depending on several physiological factors, such as age, body type and fitness level. Consult your physician if you are unsure about whether you are physically able to partake in a strict cardiovascular exercise program.

According to the American Heart Association, physical activity will improve your overall quality of life. This feeling is shared among most health institutions. It’s no secret that remaining active is important for sustaining both physical and mental well-being. The benefits of certain types of exercise outweigh some alternatives, though. Higher intensity modes of cardiovascular activity, such as running, supply the body with added health benefits that low-octane exercise, like walking from the couch to the refrigerator, can not match. You do not need to become a marathon runner in order to enjoy the maximum benefits of aerobic exercise. However, you need to challenge yourself.