Aerobic exercise is any type of exercise that gets your heart rate up and makes you breathe hard. This can include activities like brisk walking, swimming, running, or cycling.
Aerobic exercise is any activity that gets your heart rate up and makes you breathe harder. During aerobic exercise, your body uses more oxygen than it does during normal activities like sitting or sleeping. This helps to keep your heart, lungs, and circulatory system healthy.
Aerobic exercise is different from anaerobic exercise in that it is done for a sustained period of time, while anaerobic exercise is done for a short period of time at maximum effort.
The following text contains information on different types of aerobic exercises that can be done in any location. It is important to speak with a doctor before starting any new exercise routine.
- Jump rope
Equipment: gym shoes (sneakers), jump rope
Jumping rope is a great way to improve your body awareness, hand-foot coordination, and agility.
-It is important to adjust your jump rope to your height to avoid injuries -To find the perfect height, stand on the middle of the rope with both feet and extend the handles to your armpits -If the rope is too long, cut or tie it so that you won’t trip on it
The text says that you should do the activity for 15 to 25 minutes, 3 to 5 times per week.
Jumping rope is a great way to stay active indoors or outdoors, as long as you have enough space. A jump rope circuit routine should take 15-25 minutes to complete.
If you’re a beginner:
- Start by jogging forward as you swing the jump rope over your head and under your feet. Do this move for 15 seconds.
- Next, reverse your direction and jog backward as you continue to swing the jump rope. Do this move for 15 seconds.
- Finish your set by doing a hopscotch jump for 15 seconds. To do this move, jump rope in place, and as you jump, alternate between jumping your feet out to the sides and then back to the center, similar to how you’d move them while doing jumping jacks. Do this move for 15 seconds.
- Rest for 15 seconds between sets.
- Repeat 18 times.
If you are an experienced athlete you can do the following routine for 60 seconds and have a 60 second rest in between sets. If you are a beginner, do the routine for 30 seconds and have a 30 second rest in between sets.
- A low-impact home workout that’s easy on the knees
There are many low-impact cardio routines that do not require a home gym setup with expensive weights and machines. Your body weight is enough resistance to create effective workouts.
Any of these six simple moves can get you started. Or make a circuit with just a handful, like a few rounds of the following:
Starting in a standing position with your arms at your sides, jump up slightly and land with your feet apart. Jump again and return to the original position. Repeat this process 30 times, alternating sides.
As you jab, alternate which arm is in front. Stand with your feet hip-width apart and your arms at your sides. Squat down until you are sitting in an invisible chair. Return to standing, then jab each arm out in front of you, alternating which arm is in front.
To do a standing oblique crunch, stand with your feet shoulder-width apart, hands behind your head, and elbows out to the sides. Bend to the right, raising the right knee to meet the right elbow (or get as close as possible). Return to standing and repeat on the left side.
To do a triceps dip, sit on the edge of a chair, couch, or bed with your palms down on the surface. Scoot your body away from the chair, leaving your hands in position. Lower your hips and bend your elbows at a 90-degree angle behind you. Extend your elbows and press back up.
If you want a strong core, Pilates is a better option than crunches. This is because crunches can put a lot of strain on your joints. Also, Pilates may help you lose weight.
An 8-week Pilates program can help people change their body composition according to a 2017 study.
- Aerobic strength circuit
You’ll need a sturdy chair or couch for dips, as well as gym shoes.
The benefits of this exercise are that it increases heart and cardiovascular health, builds strength and tones major muscle groups.
Safety is important to avoid injury while exercising. Make sure to focus on proper form and keep your heart rate at a moderate level. You should be able to carry on a conversation during this moderate intensity exercise.
The text says that you should do the activity for 15-25 minutes, 3-5 times per week.
This aerobic circuit is designed to get your heart rate up. Perform the following strength exercises for 1 minute:
- triceps dips
- torso twist
After you complete the circuit 2-3 times, you can cool down by stretching lightly.
This practice is said to be ancient and it is said that it will have you feeling the burn without pain. They suggest adding Downward Dogs and Half Moons to your routine or trying aerial yoga.
- Running or jogging
Equipment: running shoes
There are many benefits to running, such as improving heart health, burning fat and calories, and lifting your mood.
Choose running routes that are well-lit and populated. Let someone know where you’ll be.
The text suggests that people should do the activity for 20 to 30 minutes, 2 to 3 times per week.
If you are new to running, start by running for 20 to 30 minutes twice a week at a conversational pace. To avoid injury, always stretch after your run. You can alternate between running for 5 minutes and walking for 1 minute to begin with.
- Do you even lift, bro? Low impact cardio with weights
While most exercises are low impact, they can still make you sweat.
Get some weights (or just use your body weight) and put together your own low-impact strength circuit with moves for your shoulders, your back, or any other body part.
Try this sample routine on repeat:
Get into a plank position holding a dumbbell in each hand. Alternate pulling the dumbbells up toward your oblique muscles with your elbow pointing straight up. Do this for 3 sets of 10 per side.
To do the dumbbell side lunge, hold a dumbbell in each hand at your sides and stand with feet shoulder-width apart. Then, lunge to the right, extending your left leg long and letting the dumbbells hang straight down between your legs. Repeat on the other side.
Lie on your back with knees bent and feet shoulder-width apart on the floor. Hold a dumbbell in each hand with your elbows resting on the floor and forearms pointing straight up. Extend your arms straight up from here, then lower them back down until your elbows are resting on the floor again.
Sit with your legs in front of you and your feet planted on the floor or hovering a few inches in the air. Hold a dumbbell in each hand. Rotate your torso to the left, then to the right, being careful to keep your spine straight and move only your arms.
A exercise to do lying down on your stomach with your arms out to the side in a ‘T’ shape. Raise your head and shoulders, but don’t crane your neck and hold for a few seconds before lowering.
The elliptical is better for your legs than the treadmill, according to a study from 2014. Try adding some variety to your routine on the elliptical by doing a 20-minute interval workout.
Equipment: gym shoes (sneakers)
There are many benefits to walking daily, including reducing your risk of heart disease, obesity, diabetes, high blood pressure, and depression.
To stay safe while walking, walk in well-lit and populated areas. This will help you to see where you are going and also help you to be seen by others. Choose shoes that offer good ankle support to reduce your risk for injury.
Classes should last for 150 minutes per week, or 30 minutes 5 days a week.
The recommended amount of exercise for someone whose main form of exercise is walking is 150 minutes per week, which can be achieved by walking for 30 minutes 5 days a week or by walking briskly for 10 minutes 3 times a day.
You can use a fitness tracker to check how many steps you take each day. If you want to walk 10,000 steps each day, you should start with the number of steps you currently walk and gradually increase it by 500 to 1,000 steps each day over the course of 1 to 2 weeks.
After finding out how many steps you usually take, add an extra 500 to 1,000. A week or two later, add 500 to 1,000 more.
Equipment: pool, swimsuit, goggles (optional)
There are many benefits to swimming including that it is a low-impact exercise, making it good for people prone to or recovering from an injury or living with limited mobility. Additionally, swimming can help you tone your muscles and build strength and endurance.
Swimming can be a great form of exercise, but it is important to be safe while doing it. Avoid swimming alone and, if possible, choose a pool with a lifeguard on duty. If you’re new to swimming, begin by enrolling in swim lessons.
The recommended duration for this activity is 10 to 30 minutes, to be done 2 to 5 times a week. To increase your duration, add 5 minutes to your swim time each week.
If your gym has a pool, consider swimming as aerobic exercise. It’s a low-impact workout, making it a good choice if you’re prone to injury. Additionally, you’re increasing your heart rate, toning your muscles, and building strength and endurance – all without adding additional strain to your body.
Swimming laps is a great way to increase your endurance. To get started, you can swim laps using one stroke, such as freestyle. As you get more comfortable with swimming, you can add additional strokes to your routine. For example, you could do 1 to 4 laps of freestyle followed by 1 to 4 laps of breaststroke or backstroke.
Rest on the side of the pool when you’re feeling tired, but be sure to follow the safety guidelines of the pool.
- Stationary bike
Equipment: stationary bike
It also helps improve balance and flexibility. The main benefits to be gained from this type of exercise are increased leg strength and cardiovascular endurance, as well as better balance and flexibility.
It is important to ask a trainer at the gym for help adjusting the bike so that the seat is at the correct height, in order to reduce your risk of injuring yourself or falling off the bike.
A good rule of thumb for biking at home is to adjust your seat height so that your knees are bent at a 5-10 degree angle before they are fully extended. This will help reduce stress on your knee joint. You should avoid fully extending your knee while peddling on a stationary bike.
The duration of the workout should be 35 to 45 minutes, and it should be done 3 times per week.
Riding a stationary bike is a low-impact way to get a good cardiovascular workout, develop leg strength, and is easy to use.
After stretching and warming up your muscles by cycling at an easy pace for 5 to 10 minutes, increase the number of rotations per minute (RPM) to 75 to 80 and aim for 20 to 30 minutes of steady cycling. Cool down your body for 5 minutes by cycling at a slower pace. Finish your workout by stretching.
You should keep enough resistance on the bike so that you feel like you’re pushing the pedals. If you want a more challenging workout, you should increase the resistance.
Do you feel out of breath every time you walk up a flight of stairs? If so, it’s time to start using a stair-climber at the gym. If there’s no gym nearby, don’t worry – any set of stairs can be used to get a great workout.
This is a great way to get in some cardio while enjoying the sun.
Although the fluorescent lights in the gym may eventually bring you back to reality, you will at least be working out your arms, back, legs, and core.
The TRX lets you do resistance exercises for your whole body using a strap system.
This workout is forgiving on your joints but demanding for the rest of your body.
- Ballroom dancing
Dancing can help you to be both sexy and gentle on your body, similar to what is seen on “Dancing with the Stars.” Find a partner and try some dips, twists, and twirls.
- Cross-country skiing
This text is discussing how skiing can be a good workout, even in flat terrain. It recommends that people try skiing uphill to increase the intensity of their workout.
A 2018 study found that folks who participated in cross-country skiing had a lower risk of mortality from all causes.
Don’t worry, you don’t have to be a professional golfer (or retired) to enjoy a round of golf. Just head to the nearest course and start swinging. You’ll even get bonus points if you walk the course instead of taking a golf cart.
A research review from 2018 showed that golf has a positive effect on health in various ways. For example, it provides opportunities to socialize with friends, spend time outdoors, and get some exercise which can improve strength and balance.