Types of Aerobic Exercise
Aerobic exercise can really include any type of activity that increases heart rate and the amount of work that the lungs do over moderate amounts of time. Here are just a few ideas of how to reach your recommended 30 minute a day goal.
Different Classifications of Aerobic Exercise
- Low-impact aerobics: Exercises and movements in which at least one foot stays on the ground at all times. These types of exercises are best for those who are older, pregnant, overweight, or have certain illnesses. This is a great way to begin an exercise regimen. This can be walking or some types of dance.
- High-impact aerobics: Activities in which both feet may lose contact with the ground while moving. This can include jumping and hopping and has many beneficial cardiovascular advantages. This is best for those who are already physically fit and want to continue to be. This can be jumping rope or jogging.
Types of Aerobic Exercise
There are many different activities that one can participate in to get the aerobic benefits of a workout.
- Bicycling: Can be done indoor or outdoor. Also can be done at a moderate or fast pace, for varied lengths of time and with different amounts of resistance (whether it is adjusting the speed or by choosing paths that have more hills or upward grades). Great for working the lower part of the body.
- Cross-country skiing: Can be done on level ground or in areas with slight grades. This can be great for the entire body with main use of arms and legs.
- Fitness walking: Walking at varied paces while using arms to get heart rate going. Speeds that are beneficial range between 3-5 miles per hour.
- Jumping rope: There are many ways to use this to an aerobic benefit. Different styles, such as landing on both feet and also using alternating feet, are all fun and can be a great alternative to add to a workout plan.
- Running: Jogging can be a great way to get an adequate amount of aerobic exercise. Moderate and long distance can be used for those preparing for races and marathons. Distance and time play a factor in how much it benefits the body.
- Swimming: Practicing alternate styles, such as the breaststroke, backstroke or sidestroke can work on a variety of muscles in the body.
- Aerobic classes: Joining an aerobic class is helpful because an instructor can maximize the amount of aerobic activity done in the allotted time.
Aerobic Exercise Can Be Cost Effective
Most aerobic exercise does not require special equipment or training. This makes it easy to get started on an aerobic exercise program. There are many resources in books and magazines about proper exercise procedures. For those who like instructions as well as the ability to learn more, it may be a good idea to seek out professional assistance.
Determine What Works for You
It is important to pick a type of aerobic exercise that is right for your physical ability and if you are a beginner, you should start out slow. By doing so, you will see the best results and continue to stay motivated. If you over exhilarate yourself in the beginning it can cause injury that can make it difficult to continue an aerobic plan. Once you are comfortable with an exercise routine, start adding more activities to reduce boredom and repetition.