Examples Of Aerobic Exercise

With new exercise trends starting everyday, it’s can be confusing to keep up. But though these exercise fads come and go, most have one thing in common – their aerobic conditioning. Aerobic exercise is recommended when you want to increase your fitness level as well as when you want to lose weight. And there are many good reasons for this. Here are some things to consider when choosing your aerobic exercise plan as well as popular ways to get moving toward better health.

What is Considered Aerobic?

What you might not realize is that aerobic exercise isn’t just about huffing and puffing your way through an activity – though that is a part of it. Aerobic exercise happens when you allow your heart rate and your respiration rate to increase to a level that is slightly uncomfortable, but manageable. In doing so, you will strengthen both organ systems and increasing the flow of oxygen in your body – hence the name aerobic. Most experts agree that you should be increasing your heart rate to a level that’s about 60 to 70% of your maximum heart rate level – you can find this by subtracting your age from 220. Others like to say that you need to maintain a quick pace that allows you to talk, but only in brief phrases for as long as you can.

Walking

Walking is one of the easiest and most inexpensive ways to get starting in aerobics. Not only is walking convenient, but it can be done anywhere that is safe. If you live in a quiet neighborhood, you can walk around your neighborhood whenever you have the chance or you might want to head to your local shopping mall or gym for a covered walking surface. The only trick with walking is that it is simple to move more slowly than you should. Try to pump your arms when you walk and push your body off the ground with your feet with each step. You should be breathing in and out at a quick rate and you will probably be sweating about ten minutes into your workout.

Running/Jogging

If you’ve been walking for a while or you feel as though walking isn’t going to increase your heart rate as much as it should, you may want to try running or jogging. This is simply walking at a much faster pace and it will put more stress on your joints and muscles. That said, running will also burn more calories in a shorter amount of time. If you’ve been walking, try interspersing your walking with short bursts of running to help you increase your endurance level. As you become fitter, trying adding more and more running and less walking until you can run for a full half hour.

Biking

Biking is the best choice for those people who can’t have a lot of stress on their joints due to injury or arthritis. While biking is still aerobic, you don’t have the up and down movement that you do with other exercise options. Using a stationary bike is a great alternative for those who want to get their exercise whenever it’s convenient for them – especially when you have a bike in your home.

Like walking, you will need to monitor your exertion rate so that you don’t move too slowly and lose out on the benefits of your exercise. If you find that you can’t pedal any faster and your heart rate isn’t rising, try adding more resistance to the pedals to help make the workout more difficult.

Other Great Aerobic Options

In truth, there are hundreds of different options of aerobic exercise. As long as you can get your heart rate up and keep it there for at least twenty minutes, you are doing aerobic work. Here are some other options:

• Swimming
• Dance/Aerobic Classes
• Martial Arts
• Swing Dancing
• Hiking

What Isn’t Aerobic

The only thing you need to keep in mind when you are choosing aerobic exercise is that not every activity is considered aerobic. Things like yoga and strength training can get your heart rate up, but if you allow your heart rate to fall for any reason (setting up new weights or a new pose), you’re missing out on the aerobic gains. These kinds of workouts should be reserved as additional activity, but not necessarily aerobic.

When it comes to aerobic exercise, you need to make time in your schedule. Not only will you burn more calories and lose weight, but you will also begin to feel as good as you look.

Related Information:

The Difference Between Aerobic And Anaerobic Exercise

The Benefits of Aerobic Activity

What Is The Best Aerobic Exercise?