There are many different types of exercise worth trying, as they all offer unique benefits. However, when it comes to physical health, weight loss, and longevity, nothing beats aerobic exercise. Studies show that people who perform an hour of aerobic exercise a day have a 15% lower risk of mortality.
That’s a staggering improvement when you think about it, and you may want to consider incorporating aerobic exercises into your routine. So, what are some examples of aerobic exercise to try? We’re glad you asked!
What Is Aerobic Exercise?
The term aerobic literally means “with oxygen”, and it’s a type of exercise that conditions your cardiovascular system. Essentially, your body has to rely on higher levels of oxygen that you breathe to perform these movements, as opposed to anaerobic exercise, which uses fuel from your muscle stores.
Why Is Aerobic Exercise So Important?
You’ve probably heard health experts stress the particular importance of aerobic exercise, but have you ever asked why?
To start, aerobic training forces your heart to pump much faster to transport oxygen. Contrary to popular belief, your lungs won’t change too much from aerobic training, but strengthening your heart is essential for preventing heart disease, promoting longevity, lowering blood pressure, and so much more.
You don’t have to go crazy to enjoy these benefits either. Even getting your heart rate up once a day with low-impact aerobic exercise will offer major health benefits if you stick with it.
Also, we can’t forget to mention the weight loss benefits. Adults should aim to reach a minimum of 150 minutes of aerobic exercise per week, ideally broken into five 30-minute workouts. Therefore, it’s essential to choose aerobic activities that you enjoy. Otherwise, it’s unlikely you will reach these goals week after week.
Fortunately, this can be any type of aerobic exercise that you want, and there are plenty of options to choose from!
Examples of Aerobic Exercise
There are plenty of different types of exercise to choose from, and aerobic types are a great component of any well-rounded exercise program.
Try them all, stick to one, or switch up your exercises by the season. There’s no shortage of different types of aerobic exercises to choose from, so pick whatever you will stick to. Here are some great examples.
Keep in mind that these aren’t in order from best to worst or vice versa. However, swimming does offer some unique benefits, as it incorporates just about every muscle group in your body. For many, it’s also a very enjoyable activity!
If you want a fun, aerobic exercise that will help you strengthen and condition your whole body, you can’t beat swimming. If you have limited time to work out during the week, swimming is a great option if you’re short on time and need a way to condense your workouts.
Remember, the same goes for other pool activities like water polo or water aerobics…You are not just limited to doing laps!
Running is likely what you think of when the term “aerobic exercise” comes to mind. However, running is not for someone that has never really run before. Walking is a perfect place to start. You can get your heart rate up by walking more briskly. If you can carry on a conversation…speed up a little!
You don’t have to run marathons or be a fast sprinter to enjoy these benefits. Again, you aren’t limited to running in circles or on a treadmill.
There’s no shortage of options for running, either. Mix up running workouts to get the most benefit. Sprint intervals mixed with walking intervals is fun and can give you a different type of workout. Running with proper form can help strengthen your joints, muscles and can be a GREAT stress reliever. Proper shoes are critical to protecting your joints. If you’re in the Indianapolis area, we love the Athletic Annex and the Runners Forum for running (and walking) shoes!
For those of us who like to go a little faster, there are few better ways to travel around your area than cycling. Also, spin classes are widely available at gyms across the country.
Also, if you have any issues with your ankles, shoulders, or other joints, cycling tends to have a lesser impact, making it a more gentle option for many people.
5. Jump Rope
If you have a few feet of clearance over your head and a 10×10 space, you can jump rope. It’s a great way to get cardiovascular training without having to go anywhere, and you can make it fun by learning new techniques or tricks!
While they may not be your favorite, burpees are very effective at training your upper body, lower body, and your heart. The best part is that this is an exercise you can perform anywhere at any time, regardless of space or equipment.
7. Niche Exercises
If you want to invest in equipment, if it’s the right season, or if you just want to try something new, there are plenty of options. Here are a few examples of aerobic exercises you may want to try to spice up your workout routine:
- Hiking or mountaineering
- Cross-country skiing
- Rock climbing
- Team sports
The list goes on. Keep in mind almost any physical activity can become an aerobic exercise if you put in the effort and sustain your elevated heart rate. That’s all there is to it, so find what you enjoy and try it out for yourself!
Boost Your Workouts Today
These are some great examples of aerobic exercise, try them out and see what works best for you. You just might find something you love. Just remember to follow up with quality nutrition, proper rest, and recovery time for the best results!
Are you ready to get started on the path to a healthier you? Shoot us an email at firstname.lastname@example.org with questions you may have! We’re here to help!