Sustained, rhythmic cardio exercises strengthen the heart, burn calories and lower your blood pressure. This type of exercise brings your heart rate into its training zone. Estimate your optimal zone by subtracting your age from the number 220, and calculating 60 to 85 percent of that number. Use the exercise calorie counter in the Resources section below to approximate the caloric expenditure for your favorite aerobic exercises. American College of Sports Medicine advises at least 30 minutes on most days of the week.
Running
Pace, incline and venue influence the aerobic intensity of a running workout. Wind resistance and incline require greater caloric expenditure, making outdoor running more effective than treadmill training. Hill running increases hip strength, caloric expenditure, speed and power. Use an inclined treadmill if you live in a flat area. Running is also a high-impact activity. Consider cross-training with a low-impact aerobic exercise.
Choreographed Aerobics
Choreographed aerobic classes---which include step aerobics, martial arts and dance-based classes---feature movement patterns set to music. The music gives these classes a fun factor, which often lowers participants' rate of perceived exertion. This means that they are actually working at a high intensity, but the music, as well as their concentration on the choreography, distracts them from the fatigue that often accompanies aerobic exercise. Movement speed, size and complexity influences caloric expenditure. Overly complex choreography makes it difficult for participants to stay in constant motion, but predictable movements put class members on autopilot. Choose classes that offer a balance between the two.
Nordic Skiing and Snowshoeing
If you watched the Winter Olympics, you probably noticed that the Nordic or cross-country ski team members are much slimmer than their alpine colleagues. That's because their sport requires greater endurance. Nordic skiers earn their turns by hiking uphill, not by passively riding chairlifts. Longer trails keep them in motion for a longer duration. While downhill skiers use a light pole touch, cross-country skiers actively use their legs and upper body.
While Nordic skiing requires some skill, if you can walk, you can snowshoe. In fact, some companies make snowshoes suitable for outdoor winter aerobic exercise.
