Aerobic exercise, or cardio, has many benefits, but getting started isnt always easy.
The best aerobic exercise is the one you’re free to consistently do to meet these guidelines.
Options include power walking, taking a spin class, swimming, or playing tennis.
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It often involves continuous and repetitive motions utilizing large muscle groups, such as the legs and arms.
Aerobic exercise increases endurance and cardiovascular fitness by improving peak oxygen consumption, called VO2.
The following are all considered aerobic exercises.
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Aim for a pace in which you are breathing harder than normal and can talk but not sing.
To try power walking, start by adding faster intervals to your walk.
Start at a normal pace, then walk quicker for a minute.
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Return to the base pace for a minute, then back to the quick pace for a minute.
Repeat this cycle for 15 minutes or more.
Are You in the Aerobic Zone?
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Heart rate is key to determining whether an exercise is aerobic.
Running works the muscles of the legs primarily but also uses accessory muscles of the core and arms.
It is a great option for aerobic exercise.
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A beginner running routine might include a mix of walking, brisk walking, and running.
Pick your pace based on your fitness level.
If you are out of breath climbing a set of stairs casually, then keep at a slow pace.
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With each workout you complete, it’s possible for you to increase your pace.
Eventually, you may be able to run up and down the stairs multiple times.
All usually involve a combination of movement and muscle-strengthening exercises.
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People who have been swimming for a while may mix freestyle with other strokes to increase the intensity.
Then, attempt to swim as many lengths as possible with the fewest breaks.
You might begin by swimming for 10 minutes three to five days a week.
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Then, add five minutes to your swim each week until you could swim for 30 minutes straight.
Biking can be used as a means of transportation to run errands or get to work.
Be sure to get a bike that is an appropriate size for your frame.
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To add challenge to your biking, pick up the pace or head to an area with hills.
These two things will help increase your heart rate and challenge your leg muscles.
Always wear a helmet when biking or cycling, even if it is just around your neighborhood.
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The instructor-led class can help you achieve a longer workout focusing on cardio endurance.
Some spin classes will add high-intensity intervals to increase your heart rate even more.
The change in intensity is a great way to improve your endurance and ability to recover efficiently.
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No matter what you choose, if youre moving, youll get your heart rate up.
These activities require short bursts of running and moving that increase the heart rate.
Playing with others will keep you accountable and challenge you to push your body further.
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Circle the rope overhead, and as it comes toward your feet, jump over it.
As with all activities, start slowly.
You may only be able to go a few minutes before you gotta rest.
As your endurance improves, start adding time to your sessions.
Shoveling snow is a great activity to get the heart rate up.
Moving at a quick pace to vacuum and clean the house can also count as cardio.
No Equipment Necessary
As you begin your workouts, remember that any movement is better than none.
You dont need a gym membership or equipment to get your heart pumping.
March in place, walk the neighborhood, dance in your kitchen.
If youre moving and breathing hard, youre getting aerobic exercise.
Low-impact exercises like walking and swimming can be great while pregnant.
If walking outside becomes difficult,walking in a poolis a way to continue moving.
The buoyancy of the water takes the extra weight off your joints.
Older Age
Getting older doesnt mean you have to slow down.
Consult your healthcare provider about returning to exercise post-op.
Anelliptical machinecan help people get the benefits of power walking or running without straining their joints.
A hand cycle can be used to do cardio using just the arms.
Water aerobics and walking in the pool can help with pain.
Why Aerobic Exercise Is Good for the Body
Aerobic exercise has physical and mental health benefits.
Aerobic exercise strengthens the heart and lungs, increasing endurance and muscular strength.
These physical benefits can help people remain active and prevent falls and injuries.
People who exercise regularly have a reduced risk of cardiovascular disease and an increase in life expectancy.
They experience lower rates ofhigh blood pressure (hypertension)andtype 2 diabetesand have lower cholesterol levels.
Work Your Body and Brain
Exercise and fuel your brain at the same time.
Listen to an audiobook or educational podcast while walking or running for a two-for-one workout.
Try completing brain games while pedaling a stationary bike.
Gyms, fitness studios, community centers, and local park districts may offer aerobic exercise classes.
These classes include spinning, TRX, boot camp-style courses, or more unique cardio-based classes.
An online search can help you find what youre looking for in your area.
Read the full class description and note if any special clothing, shoes, or equipment is needed.
make a run at arrive slightly early so you could settle in and ask questions if needed.
Talk to the instructor before class if you have any injuries, chronic pain, or other conditions.
Summary
Aerobic exercise, or cardio, has many health benefits.
It increases heart rate, makes you breathe harder, and challenges the body’s muscles.
Examples include power walking, swimming, running, biking, dancing, and household activities.
The best aerobic exercise is the one you could do consistently.
U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans, 2nd Edition.
2023;45(6):3211-3239. doi:10.1007/s11357-023-00873-8
Colorado State University.How to target heart rate training zones effectively.
Nystoriak MA, Bhatnagar A.Cardiovascular effects and benefits of exercise.Front Cardiovasc Med.
2019;1(1):3-10. doi:10.1016/j.smhs.2019.08.006
