Aerobic Boom
Aerobic exercise is physical activity that calls on the heart and lungs to work harder to address an increased demand for oxygen. Regular aerobic exercise promotes oxygen flow through the blood and offers multiple benefits. It irrefutably prevents many chronic diseases, notes D.E. Warburton in the "Canadian Medical Association Journal." Burning calories helps you manage your weight. A stronger heart and respiratory system allow you to perform daily activities proficiently and to enjoy life more. The American College of Sports Medicine recommends at least three 30-minute sessions of aerobic activity weekly to preserve health. Find a mode of exercise that you like and that will fit into your lifestyle. Better yet, cross-train between various modes to constantly challenge your body while discouraging injury.
Walking, Jogging, Running
Walking, jogging and running require no special equipment or skill, making them accessible ways to fit in an aerobic workout. For the beginner, a walking routine is sufficient to raise the heart rate. To increase challenge over time, add in hills or jogging intervals. Those with joint issues or the extremely obese may want to avoid jogging and running because of the stress on joints. If you decide to take up running, get fitted for the proper shoes for your gait and gradually increase your mileage to avoid injury.
Swimming
Swimming offers a cardiovascular workout without impact. Even if you are not a swimmer, water jogging or water aerobics provides a way to raise your heart rate without putting too much stress on your joints. The Cleveland Clinic points out that because the body is less adept at water movement, it is easier to raise your heart rate during a swimming workout. Use ratings of perceived exertion or a waterproof heart rate monitor to prevent overexertion.
Cycling
Cycling offers another non-impact aerobic workout. An outdoor cycle or a stationary bike are worthwhile options for those who, as noted by the Cleveland Clinic, are 50 lb. or more overweight, as it reduces stress on the joints and back. Recumbent bikes offer another way for people with back issues to comfortably cycle.
Group Fitness Classes
Fitness facilities offer multiple ways in which to participate in aerobic exercise. Classes offer the energy of a group with the expertise of a professional team leader. Aerobic classes include dance-based programs like Zumba, step aerobics, kickboxing and old-fashioned calisthenics. If you have physical limitations, it is best to alert your instructor prior to the start of class so that he can offer you modifications.
Fitness Machines
Fitness facilities and home gyms may feature elliptical trainers, rowing ergometers, stair steppers and ski machines. These types of machines provide an aerobic workout as long as you work at a level that challenges your heart rate. Before committing to a workout on one of these machines, consider consulting a trainer at a local fitness facility to ensure you use proper form and understand the various features offered.
Athletic Training
If you do not have access to a gym, and going for a run is not your preferred activity, a training circuit consisting of athletic drills offers an option for a cardio workout. Perform each of 10 cardio exercises for a minute each; do the routine three times for a 30-minute aerobic workout. Go for exercises like mountain climbers, jumping jacks, jumping rope, squat thrusts, high knees, squat jumps, football runs and jump lunges. These high-intensity moves raise your heart rate and increase overall strength. An athletic training circuit is appropriate for healthy individuals who are already somewhat physically fit.
