Examples of Aerobic Exercise – What kind of exercises should I perform to stay fit? And what exactly does aerobics mean?
Examples of Aerobic Exercise
Aerobic exercise is any type of cardiovascular activity that strengthens and improves muscle endurance. This includes walking, running, swimming, cycling, dancing, etc. The American College of Sports Medicine recommends at least 150 minutes (about 30 minutes per day) of moderate-intensity aerobic activity each week for adults.
Aerobic exercise helps improve heart health and lower blood pressure. It also boosts lung capacity and increases energy levels. Because it burns fat, it can also help reduce body mass index.
Examples of Aerobic Exercise – Walking
There may not be any formal classes where you live offered specifically for beginners, but walking is free – an exercise that everyone can do. You don’t need special equipment, just good shoes or boots, comfortable clothes, and plenty of water. Here’s what to expect when you start out on a walking program.
Walking doesn’t have to be a long-distance trek. If you’re looking for something short and sweet, take advantage of your local park system. If you want to make walking a habit, you might as well learn how to walk efficiently—which means choosing a route that takes you through some beautiful scenery while getting you closer to your destination. And if you really get into walking, you can expand your horizons past city limits. There are many great trails in the country where you’ll find natural beauty and solitude, even if you have to drive to get there.
If your goal is to simply get some fresh air, then you can always go the distance in a brisk stroll. A daily 30-minute walk may not seem like much, but it adds up over time. Experts recommend at least 30 minutes of moderate-intensity physical activity five times per week. Moderate fitness includes activities like brisk walking, bicycling, swimming, dancing, playing tennis, running and jogging, and gardening. More intense exercises like playing soccer or basketball require higher levels of fitness.
The National Institute of Health recommends 150 minutes of moderate-intensity physical activities each week. To break down these guidelines further, experts suggest 45 minutes of vigorous activity, three days a week, combined with 60 minutes of moderate activity spread throughout the rest of the week.
Walkers should wear supportive footwear. These include flat-soled sneakers or athletic walking shoes, along with thick socks, which provide cushioning and protection. As you become more fit, you can eventually add additional layers to protect yourself from the elements and help regulate your body temperature.
For safety reasons, experts advise walkers to stay away from busy roads and avoid crossing paths with cars. Try to choose routes that keep you away from traffic and crowds. If you do encounter them, be aware of road hazards, including potholes, broken pavement, cracks, sharp edges, and uneven surfaces.
If you plan to walk outside, bring a hat or cap, sunscreen, sunglasses, insect repellent, a first aid kit, and snacks or drinks to sustain yourself during longer walks. Walkers should also stay hydrated by drinking lots of water.
Make sure to follow the rules of safe driving when it comes to pedestrians. Stop before making turns, look both ways before crossing streets, give way to right-of-way, cross only at designated places, and yield to people who appear to be turning or parking.
Examples of Aerobic Exercise – Try to stick to the recommended weekly amount of walking. Remember, however, that walking is an excellent form of exercise and you can still reap its many benefits even if you don’t hit the recommended minimum. Just try to be consistent with your routine, which means finding time each day to walk.
Aerobic exercise builds muscle mass, strengthens bones, increases endurance, and helps you achieve weight loss goals. When you walk regularly, you can burn calories and reduce your risk of heart disease, diabetes, high blood pressure, stroke, and cancer.
Examples of Aerobic Exercise – Running
Running is defined as any activity where you take short fast strides over a distance while running. Any type of movement counts. When we run, we use our legs to move forward. We use our lungs to breathe air in and out. Our heart beats to push blood throughout our bodies. Our arms swing to propel us forward. And our stomach muscles contract to help us digest food. All these movements make us feel good. We get a sense of accomplishment from being able to do something we love.
Aerobic exercise is any kind of physical activity that increases the body’s oxygen consumption. Aerobic exercise can increase the flow of blood to different parts of the body. An excellent way to increase your cardiovascular fitness and improve your general health and well-being is to engage regularly in some sort of aerobic exercise program. Your goal should be to maintain or increase your pace (or speed) without increasing your effort level. If you find yourself having difficulty sustaining a faster pace, you may want to consider taking up swimming, cycling, jogging, dancing, hiking, tennis, golfing, cross country skiing, or any other sport that requires brisk walking.
Examples of Aerobic Exercise – The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity aerobic exercise five times per week. To meet the standard of 150 minutes per week, you would need to add two additional weekly sessions. You could start off with 20 minutes of brisk walking each day, and then work up to 40 minutes each session. If you prefer, you could choose to go for a jog, walk, bike ride, swim, or play tennis.
What does “moderate” intensity really mean? Moderate means 50% to 70% of your maximum heart rate. A simple way to calculate your maximum heart rate is to subtract your age from 220. So, if you are 22 years old, your maximum heart rate is 220 minus 22 = 198 bpm. Then divide that number by 60 to determine how many beats per minute your heart is beating each minute. So, if you are exercising at 62 beats per minute, your heart rate is 62/60 – 0.9966 beats per second. That translates to about 75% of your maximum heart capacity. Another way to think about it is that if you were to sprint around a track at 100 meters, your heart rate would hit 180 beats per minute. If you ran that same race at 10 kilometers’, your heart rate would drop down to 95 beats per minute. Or a marathon runner would have a heart rate of about 130 beats per minute. At that rate, they are truly breathing hard. But even if you only spend 20 minutes a week doing aerobic exercise, you will still reap the rewards.
Aerobic Exercise Programs
It’s best to begin an aerobics program gradually. Start with just 10 minutes a day for 5 days a week. As your endurance improves, gradually increase the amount of time you spend exercising until you reach your minimum recommended daily dose of 30 minutes. Make sure you don’t skip any days, even though you know you won’t be able to exercise every single day. Try not to exceed 2 consecutive days without training. In fact, try to avoid working out more than three consecutive days in a row.
Exercise Tips
• Warm up before starting your workout. This helps prevent injury and reduces soreness after your workout.
• Drink plenty of water before and during your workout. Water aids in muscle recovery and digestion.
• Avoid strenuous workouts right before bedtime. Strenuous exercises can cause insomnia.
• Do a warm-up first thing in the morning. This sets the tone for your entire day.
• Stretch often. Stretching helps reduce stiffness and soreness.
• Don’t forget to rest! Take a few moments to cool down and relax after a tough workout.
Examples of Aerobic Exercise – Swimming
Swimming is a type of physical activity where you move your body through water. You do not need any special equipment to swim; however, swimming pools often have diving boards and other amenities. Swimming is a great exercise for the whole body. Your arms work hard to keep your head above water while your legs kick to propel you forward. If you want to improve your endurance, you should practice swimming regularly. Swimming is good exercise for people who live in warm climates because they can get their daily dose of sunlight without having to worry about burning.
Examples of Aerobic Exercise – Cycling
Cycling is another form of aerobic exercise that uses your legs. It works out your thighs, buttocks, calves, and upper body at the same time. You use pedals attached to a bike’s frame to turn them. There are different types of bikes, including road bikes, mountain bikes, BMX bikes, and recumbent bicycles. Riding a bicycle requires balance, coordination, and stamina. If you want to become a cyclist, you’ll need to spend some time practicing your skills. Once you’re comfortable riding a stationary bike, you may try cycling outside. Examples of Aerobic Exercise
Examples of Aerobic Exercise – Dancing
Dancing is a fun way to exercise. Dance classes teach you how to move your body in ways that are both graceful and athletic. You learn to listen to music, follow instructions, and perform choreography. Dancing takes place indoors, outdoors, and even underwater. You can dance alone, with friends, or in groups. Dancing is a great workout, especially if you enjoy it.
Examples of Aerobic Exercise – Yoga
Yoga combines movement with stretching to strengthen muscles and improve flexibility. In yoga, you focus on your breathing to control your mind and relax your body. Many people find that yoga helps them cope with stress and anxiety. Yoga is a popular form of exercise in many countries around the world.
Examples of Aerobic Exercise – with Machines
1. Aerobic Exercise -Swim Machines-
Swimming machines offer a good alternative to swimming in water. These devices allow swimmers to do exercises while keeping their bodies stable.
2. Aerobic Exercise -Cycling Machines-
Aerobic activity includes cycling, running, dancing, jumping rope, and walking. Cycling machines simulate these activities and add resistance to keep you working hard throughout each session.
3. Aerobic Exercise -Stationary Machines-
Stationary machines provide different options for swimmers who need to strengthen leg muscles. Stationary bikes have high-resistance handles to help build upper-body muscle. There are also elliptical trainers that simulate running without using both legs at once.
4. Aerobic Exercise -Rowing Machines-
Rowing machines simulate rowing and strengthen back and arm muscles. They work well for swimmers who want to work out while standing in waist-deep water.
5. Aerobic Exercise -Treadmills-
Treadmill machines are great for swimmers who are looking to work out indoors. You can go fast or slow, depending on how much effort you exert. Treadmills are especially useful if you’re just starting out.
