6 Aerobic Effects of Stair Running

Stair running is an effective workout, and can be aerobic or anaerobic, depending on the intensity at which you work. Running stairs will also tone and strengthen your legs, and is a great fat-burning workout. According to Virgil Aponte, author of "The Ultimate Stair Exercises," stair running is popular with athletes and non-athletes alike, and numerous Hollywood stars do it to keep in shape.
Stair Lunges
This basic exercise will tone and strengthen your legs, and provides an effective aerobic workout. After warming up, walk up your chosen flight of stairs, two steps at a time. Keep your body upright, and swing your arms purposefully. Make this exercise more challenging by wearing a backpack or weighted vest, or by holding dumbbells. Go as long as desired, taking care while descending the stairs.
Stair Running
Stair running is an advanced aerobic exercise. At first, climb the stairs one at a time; go two at a time for a more demanding workout as your fitness improves. Wear a backpack or weighted vest to increase the challenge.
Stair Sprinting
Sprinting up stairs is a demanding anaerobic workout that will also strengthen your legs. Aim to climb the stairs as fast as you can, taking two steps at a time. Drive hard off your rear leg, and pump you arms vigorously to maximize the intensity.
Sideways Step-Ups
Most types of stair-running exercises focus on the fronts and backs of your thighs; sideways step-ups focus on the muscles on the inside and outside of your thighs as well. To perform this exercise, stand sideways at the bottom of the flight of stairs. Step up with leg closest to the stairs, then with the other leg. Continue side-stepping until you reach the top, or have performed the desired number of steps. Walk back down to the bottom of the stairs ,and repeat, leading with the other leg.
Double-Footed Jumps
To develop leg power and improve anaerobic fitness, try jumping up a flight of stairs one or two steps at a time. Use your arms to drive you into each jump, and try to minimize how long you stay on the ground between jumps by imagining the steps are red-hot.
Stair Intervals
Stair climbing can be combined with a variety of exercises to provide a challenging all-round workout. Long flights of stairs are usually broken up with landings. To perform stair intervals, run up a flight of stairs, then perform one set of a body-weight exercise when you reach the landing. Exercises such as push-ups, sit-ups, squats, and lunges are ideal for this type of workout. You could also carry an exercise band with you, or leave a set of dumbbells on the landings, so that you can perform other exercises while remaining mindful of other stair users.

2 Most Effective Forms of Aerobic Exercises

Exercise walking and running are effective forms of aerobic exercise, that require relatively little equipment, and can be performed almost anywhere. Running is considered a vigorous exercise, while walking is considered a moderate exercise. If you are deciding whether running or walking should be part of your fitness regimen, consider your fitness level, time schedule and how much impact your joints can absorb. Consult with your health care provider before beginning any form of new exercise.
Significance
Heart disease caused 26 percent of the deaths in the U.S. in 2006, according to the Centers for Disease Control and Prevention. Two of the leading risk factors for heart disease are obesity and inactivity. Obesity is also a major risk factor for type two diabetes. A planned program of exercise walking, or running, increases your activity levels, burns calories, and can help to prevent obesity.
Considerations
Regardless of whether you are walking or running, you need to maintain your heart rate in a target zone, for your exercise to be aerobic. Your heart rate zone is determined primarily by your age. You also must exercise in that heart rate zone for an extended period of time. According to MayoClinic.com, you should perform 30 minutes of aerobic exercise, five days each week. Relatively speaking, running requires more energy than walking, and it is easier to reach a higher heart rate level. In terms of burning calories, running burns more calories than walking or jogging. For example, a 160 lb. person running 8 miles per hour, for one hour, burns approximately 986 calories. The same individual, walking the same length of time at 3.5 mph, would burn approximately 277 calories.
Benefits
Regular aerobic exercise provides you with many health related benefits. Exercise can help you sleep better and improve your moods. It can help regulate your blood sugar and help lower blood pressure. Aerobic exercise increases your lung capacity and strengthens your heart action.
Misconceptions
During low to moderate intensity exercise, such as walking, the majority of the calories burned come from fat. During high-intensity exercise such as running, the majority of the calories burned come from glucose. However, according to Healthychildren.org, high intensity exercises burn more overall calories from fat than low intensity exercises.
Warning
Running is a higher-impact form of exercise than walking. While running, each time your foot strikes the ground, the impact causes trauma to the weight bearing joints. Walking briskly causes impact as well, however the impact is less than running. For walking and running, performing the activities on a treadmill can minimize the impact on your knees and lower back. Wearing appropriate running or walking shoes can reduce impact as well.

Two Popular Aerobic Exercises

Walking and running are two popular methods of aerobic exercise, according to the President's Council on Physical Fitness and Sports. Aerobic exercise of all types can help improve the efficiency of your heart and lungs and help you stay healthy. Walking and running, while both good ways to improve fitness, have different effects on the number of calories you burn while exercising and the impact on your joints.
Calories Burned
The number of calories you burn while exercising is determined by the intensity of your workout and also by your weight. The Harvard Medical School reports that a 155-lb. person walking for 30 minutes at 3.5 miles per hour would burn approximately 149 calories. A person of the same weight who runs at 5 miles per hour for 30 minutes would burn 298 calories. As your pace increases, whether running or walking, so does the number of calories you burn.
Joint Impact
The Center for Physical Activity and Aging from Wichita State University reports that walking is easy on your joints and has a low risk of injury. Because of the low impact, it can be done every day without hurting your joints. On the other hand, Ohio State University professor Steven Devor reports that running produces pounding forces on your joints and can be hard on your body. He suggests that beginner runners rest between two and three days each week to prevent injuries and to allow your body to rest.
Expert Insight
The American College of Sports Medicine (ACSM) states that any forms of aerobic exercise, including running and walking, are beneficial for improved health. It suggests choosing an activity that you enjoy to increase your chances of sticking with it and meeting their recommendation of getting at least 30 minutes of aerobic exercise on four or more days each week. The ACSM also recommends always starting your workout with a warm-up and gradually increasing your exercise time to avoid injuries that occur with doing too much exercise too soon, especially with running.

Tight Tushees for Mommies

A cheeky bottom is about as desirable as a gooey piece of chocolate cake! With just the right training plan and your commitment to the exercises, a flat, lifeless bottom can be as round as a shinny apple.
Mommies, in all seriousness, by properly training your “glutes”, or formally recognized as the Gluteus Maximus, Gluteus Medius and Minimus, which comprise the mighty, trilateral muscle-group found in your bottom, you can create a tight and toned tush. Yes, we all have our genetically inherited curves, or lack there of, but with some effective resistance moves and focus, you are sure to fill-out that teeny backside.
This workout is a scorcher… Get ready to burn that booty! Your cheeky butt program should be performed at least 3-days per week, on non-consequitive days to blast your glutes as you burn fat.
Mandatory Warm-up:
7-10 minutes walking on the treadmill on a 15-level graded incline, climbing at a speed of 2.6-3.0 mph.
Circuit 1: Complete 3 times in this order
Weighted Static Lunges on Smith Squat
Duration: 15 repetitions per leg
Training Tip: Keep the workload tight with a small range of motion. Drop back knee to the floor, push through your front heal and lift only half way up, drop and repeat.
Glute Press:
Duration: 30 repetitions, with two feet on the machine.
Training Tip: As you push the machine up and outward, squeeze your glutes tight, pause for a few seconds, lower and repeat
Walking Lunges:
Duration: 30 sets or 15 per leg.
Training Tip: As you drop your back knee to the floor, maintain force though the front heal. Push off that heal as you step forward with the back leg. Both legs should form a 90-degree angle as you sink to the floor.
Circuit 2: Complete 3 times in this order
Lying Hamstring Curl
Duration: 20, 15, 12, adding weight on each set as repetitions decrease.
Training Tip: Keep your hips pressed down on the machine as you lift and curl your legs up and back. As you lower you legs, elongate and lengthen you hamstrings before you curl you legs up again.
One-Legged Weighted Deadlifts with Dumbbells
Duration: 15 per leg
Training Tip: As you balance on one leg and bend the other behind, tip from your hip and slightly bend your grounded leg, pause, push your grounded heal into the floor and exhale and lift.
Split Squat Plyometric Jumps
Duration: 20 repititions or 10 per leg.
Training Tip: Make sure you jump long and strong, so you maintain at least a 90-degree flexion in both knees. Exhale and you push off the floor and use your core for balance.
Circuit 3: Repeat 2 times in this order
Weighted Step-Ups with a Knee Lift
Duration: 30 each leg
Training Tip: Push your hips forward and up as you stand and press your heel into the riser.
Back Extensions:
Duration: 30 repetitions
Training Tip: As you exhale and lift your upper trunk to the ceiling, squeeze and tighten your glutes so they burn. Lower, relax your upper body and repeat with momentum.
Cardio Finale:
Step Mill, 30-minute session, skipping every other step on level 6-8.

Aerobic Dance Basics

Even if you have two left feet on the dance floor, you can still find yourself moving and grooving with ease with a cardio dance workout for beginners. Unlike dancing in a club, you will have stable shoes, comfortable surroundings and enough room to move. You'll also have an instructor telling you what to do.
What It Is
Cardio dance for beginners is a workout that incorporates grooves, shimmies, arm swings, kicks and any other dance-like movements and choreography that can be set to music. Movement and music options are vast, ranging from low kicks set to high-energy pop music to hip-grinding moves set to hip-hop or funk. The only requirement is that the moves keep your body grooving and your heart rate elevated. The only requirement for the music is that it is fast enough to keep that grooving. Cardio dance music usually has between 75 and 140 beats per minute, depending on how fast you want to go.
What It Does
A cardio dance workout for beginners introduces you to the world of cardio dance without tripping you up or wearing you down. The workout will enhance your cardiovascular fitness, circulation, burn calories and fat. Most cardio dance workouts work out your entire body with moves that incorporate your arms, legs, hips, neck and buttock muscles. Cardio dance usually offers some leeway to add a bit of flair and personality to your moves while still following the routine. You are encouraged to let the music sweep you into your moves, also adding a level of enjoyment not found in more routine workouts, such as the constant trudge on the treadmill. You're likely to be sore after your first cardio dance routine if you are normally sedentary or have not worked out some time.
What Makes It for Beginners
The beginner cardio dance workout will often stick to the slower end of the music scale and choreography far simpler than in the more advanced courses. Beginner cardio dance routines can consist of different types of dance techniques, such as samba or zumba, or general moves that do not follow a particular dance style. An example of a general beginner cardio dance workout from "Fitness" magazine includes side-to-side hip movements coupled with swaying bent arms and side-to-side steps. The beginner workouts are generally low-impact and equally low in complicated moves. While the beginner cardio workouts are exceptional for beginners, if you are already in shape or used to fancy moves, the workout might prove slow and boring.
How to Learn
You can join a group exercise class for beginner or, if you are on the shy side, opt for a beginner workout video. Look for a video specifically designated for beginners and generally run about 60 minutes longs. Some have different workouts or segments broken down on a single video. Look for a music style you enjoy so you can best enjoy your workout. Also, remember you can always pause the video if you miss a move or step. When it comes to beginner classes, you are better off with a smaller group so you can receive personalized attention. You want an instructor that is loud, easy to understand and calls out the moves before she executes them so you know what's coming next. Instructors and videos that exemplify a particular series of moves before incorporating them into the routine are helpful for beginners.

Using Reebok Aerobic Step System in 5 Simple Steps

The newest Reebok step includes three pieces: a long, narrow stepping platform and two stair-like risers. Set the platform to 6 inches, 8 inches or 10 inches for a varied intensity, low-impact workout. The benefit to using this Reebok step is you can increase the intensity and raise your heart rate without increasing the impact on your joints from jumping or bouncing. The American College of Sports Medicine encourages you to get at least 30 cumulative minutes of moderate intensity exercise three to five days a week for improved health and functional capacity.
Step 1
Assemble the 6-inch step height. Set the platform upside down, the logo side on the floor. Place the highest edge of each riser side-by-side in the middle of the platform, steps facing down. Slide each riser into position on the platform, the lower edge fitting into the bottom step of the platform. Push down on each riser to secure it in place.
Step 2
Complete a low-intensity step aerobic workout. For beginners, the 6-inch height of the step is a safe starting point. Once you are familiar with moving around the step and comfortably finish a full aerobic workout, graduate to the 8-inch height.
Step 3
Assemble the 8-inch step height. Turn the step over onto the floor and unlock the risers without changing positions. Shift each riser toward the end of the platform, fitting into the step pattern. Press down firmly to secure in place.
Step 4
Complete a moderate intensity step aerobic workout. The 8-inch height, though only 2 inches higher, enables you to perform a more intense workout than the lower step. Lift your thighs higher than the 6-inch step to safely use this level.
Step 5
Assemble the 10-inch step height. Place the logo side face down on the floor. Unlock the risers, turning each riser with the shorter edges side-by-side. Move each riser toward the end of the platform, securing the highest edge into the matching grooves of the platform.
Step 6
Complete a shorter, more intense aerobic and anaerobic workout. The 10-inch height of the step allows you to do a very high-intensity aerobic workout. Perform up to 30 minutes of a step aerobic workout at this height.
Engage your leg muscles for weighted leg exercises like lunges on to the step or step ups. Try push-ups with your feet on the step and hands on the floor. The 10-inch step is a comfortable height for dumbbell chest presses and dumbbell flies.

Fitness Benefits of Aerobic Step Exercises

Aerobic exercises are designed to get you breathing heavier and get your heart pumping faster to help improve your overall health. Aerobic step, also known as step aerobics, is a type of aerobic exercise that gets you moving by having you step up and down on a platform --- or step. You can find aerobic step classes at many health clubs or you can do your own workout at home. You can step along with a DVD or televised fitness show, or just pump up some music and get moving.
Equipment
One of the reasons aerobic step is a popular fitness choice is because you don't need a lot of equipment or space in which to work out. Aerobic step platforms are widely available online and in discount and sporting goods stores. The basic platform is 4 inches high, but as you become more fit and want to increase your workout, you can raise the platform by using risers. Each riser adds 2 inches. To make the workout more fun, step aerobics are usually done to music.
Exercises
There is an infinite number of exercises you can do on an aerobic step. You'll find plenty of instructional videos online to give you an idea of the moves you can make. You can step up, over and around the platform in a variety of patterns to keep the workout interesting and work on different parts of your body. Get your arms moving, too, to increase the intensity of the workout and sculpt your upper body as well.
Benefits
MayoClinic.com has a top-10 list of reasons to consider doing aerobic exercise. The website notes that aerobics can help your weight control, increase your stamina, ward off viral illness, reduce your health risks and manage chronic conditions. These heart-healthy workouts can strengthen your heart and keep your arteries clear. You may live longer and be able to stay more independent as you age if you engage in regular aerobics. In addition to the physical benefits, aerobics can also help boost your mood.
Warnings
If you try step aerobics, be sure both sides of your platform have the same number of risers and that they are properly aligned. Austin Community College warns the platform will work better on a wooden floor than on carpeting. You should never have to lift your leg more than 90 degrees, and when stepping on the platform, allow your entire foot to land on top. ACC recommends using shoes with proper lateral support and notched heels, such as notched aerobic or cross-training shoes. It suggests you change your lead leg at least every minute and don't do more than five repeater steps.

Effective Exercises for Cardio Aerobics

Cardio-aerobics classes around the country and the world incorporate hundreds of exercises that are meant to challenge what many people consider the body's primary muscle: the heart. Whether you want to practice for an upcoming class or brush up on moves that are likely to be included, you can call upon a few effective and enjoyable exercises to get your heart pumping.
Punching
If you're taking a cardio kickboxing class, odds are good that punching will be a huge part of it. Many aerobics teachers also call for punching when students have lower body injuries or knee strain that prevents them from participating in high-impact cardio activity. Work on your punches by sitting down into a half squat, making sure your knees don't go over your toes. Keep your elbows bent and your hands in fists near your chin. Punch out with your right hand, leading with the shoulder and midsection, then pull the arm back in and repeat with the left hand. Keep your elbows slightly bent during the entire movement.
Stepups
The stepup aerobic exercise can be a great warm-up for more vigorous cardio exercise in class, or it can serve as a high-intensity move on its own. For a warm-up version, set up a small stool or stair step that is no more than a foot high in front of you. Step up, leading with your right foot, pause and step down, leading with the left foot. Repeat on the other side. For a more advanced version that burns more calories and more effectively raises your heart rate, use a step that's at least 18 inches off the ground, hold heavy dumbbells at your side while you do the move and just tap the ground when you come back down as opposed to putting all your weight on the foot.
Calisthenics
Nearly every cardio aerobics class utilizes calisthenic exercises as a warm up or as part of a more intense cardio sequence. Although not all calisthenics raise the heart rate, those that do and are most likely to be part of an aerobics program include jumping jacks, jump rope and running in place. If you're looking to increase your strength as well as burn calories, calisthenics are an excellent choice because they overlap the boundary between strength training and aerobics.
Considerations
Since there are just as many cardio-aerobics classes as there are types of aerobic exercise, you won't always encounter the same moves from class to class. In a structured course with moderate-intensity activities, however, you can probably make an accurate estimate as to how many calories you'll burn. A 160-lb. person will burn about 450 calories doing an hour of moderate cardio-aerobics exercise.

How to increase your Endurance?

Endurance athletics means using your muscles and lungs to keep going after the initial anaerobic engine runs out of energy reserves in muscle cells. Whether an average recreational exerciser or elite athlete, that means any burst of activity longer than 30 seconds. Many elite athletes are tested in university exercise labs with cutting-edge equipment, but anyone can estimate endurance levels by using well-known formulas and common sense. Equipment needed is simple, such as a treadmill, stopwatch and a calculator.
VO2Max
Maximal oxygen uptake into the red blood cells of the body from the capillaries in the lungs is defined as VO2Max, according to the American College of Sports Medicine. For example, to calculate VO2Max by using a treadmill with the "Bruce test" at varying inclines and speeds, use the formula 14.8 - (1.379 x T) + (0.451 x T squared) - (0.012 x T cubed) where T is the time of the test. Many gyms have treadmills with the VO2Max fitness test already programmed into them.
Lactate Threshold
Another quantitative measurement of endurance is lactate threshold, defined as the point during exercise where lactic acid output as a waste product of muscle cell metabolism overcomes the blood flow from capillaries needed to carry it away. Lactic threshold is higher in trained athletes than in non-exercisers. There are formulas relating to heart rate or power produced to estimate lactate threshold; many gyms have stationary bikes and treadmills with this test programmed into the fitness test options.
Rate of Perceived Exertion
Exercise physiologists, coaches, and trainers use a simple method to ask an exerciser how hard they are exercising. On a scale of 1 to 20, with 1 defined as sedentary and 20 as maximal exertion, what is the level you are at now? Many exercise protocols specify a warm-up period at level 6, followed by short intervals of high-intensity at level 15 and above, interspersed with lower, sustainable intensity of 12 to 14. The end of the exercise period concludes with a cool-down at level 5.
Talk Test
A simple method to determine whether the endurance exercise is proceeding at maximal or steady intensity is the talk test. If the athlete can exercise and talk, the intensity is lower. It the athlete can only say a few words with difficulty, the intensity is at a high enough level to increase cardiovascular endurance.
Specialized Testing
Many physical therapy offices and university exercise labs offer specialized exercise testing. The fees vary, but a report is produced listing the athlete's VO2Max, lactate threshold, lung capacity, and blood panel results. These results come from direct measurement using equipment that can collect data on respiration, muscle tissue samples and substances carried in the blood.

What exercises can develop aerobic fitness strength?

Trainers often recommend aerobic exercise in combination with a nutritious diet as the most effective way to lose weight and improve your overall health. You can turn to exercises that develop your aerobic fitness and strength without the need for costly equipment or hours in the gym. Get your doctor's permission before starting any aerobic regimen to ensure your safety.

About Aerobic Exercise

Aerobic exercise requires your body to provide a higher level of oxygen so that your heart, muscles and lungs can perform as needed. Walking and swimming are common aerobic exercise methods that burn calories and benefit your heart function, as well as lower your risk for conditions such as diabetes. Aim to perform at least 30 to 45 minutes of aerobic exercise on most days of the week.

Effective Workouts

Walking briskly represents simple aerobic activity for most people and can conveniently be performed indoors or outside. Beginners often walk slowly and add intensity with time in order to develop aerobic fitness and strength. Jogging offers the same convenience as walking, although the activity is not recommended for people with recurring chest pain or breathing difficulties. Doctors typically recommend riding either a stationary bicycle or a regular bike to people who suffer arthritis pain or are significantly overweight. The pedaling activity benefits your heart and helps you avoid stress to your back and knees, as well as your ankles.

Higher Intensity

Swimming can build your aerobic strength and fitness, especially if you already maintain an active schedule. An ideal aerobic workout lasts between 30 and 45 minutes, so you'll need to maintain a consistent intensity in order to achieve the full benefits. Other high-intensity activities include stair climbing machines and ski machines found at most workout centers. Trainers discourage the machines for those with hip and knee pain, as the strenuous activity level is often challenging --- even at low settings.

Maximum Conditioning

Athletes with busy schedules often prefer interval cycling as an effective way to build aerobic fitness and strength, since maximum conditioning can typically be achieved with as little as two workouts each week for up to 15 minutes. The activity combines riding your bike at a fast pace for several minutes followed by a short cooldown period and then returning to the vigorous pace. Some people perform interval training by walking lightly and then sprinting as fast as possible for up to 30 seconds, although the activity raises your risk for joint strain. Obtain your doctor's approval before attempting any interval fitness method.

Fitness & Strength Essentials

Ask your doctor if strength training with weights might be beneficial based on your overall health condition, since aerobic activity is not an effective method to build muscle. A balanced diet is an essential complement to aerobic fitness, so consume healthy amounts of vegetables, fruits and whole grains. Water is your healthiest beverage and helps you maintain hydration during workouts.

Burning fat through aerobic exercises

Belly fat refers to the fat deep in your abdomen that wraps around your organs and makes you prone to health issues like heart disease, diabetes and high cholesterol to name a few. Belly fat is also known as visceral fat or intra-abdominal fat. The only way to get rid of belly fat, or any kind of fat, is through aerobic exercise--exercise that gets your heart rate up and keeps it there for at least 12 to 20 minutes, burning both calories and fat. Aerobic exercise is also known as cardio exercise.

Brisk Walking

Walking is one of the simplest moderate-intensity aerobic exercises you can do, but you can't stroll. For it to work to help you lose belly fat, you have to walk fast enough to get your heart rate up to within 50 to 80 percent of your maximum heart rate, according to Penn State Strength and Fitness. To find your maximum heart rate, subtract your age from 220. If you are just beginning to get fit, check with your doctor before starting an exercise program.

Bicycling

Bicycling can be either moderate- or vigorous-intensity exercise, according to the Centers for Disease Control (CDC). It all depends on your speed and whether you are on level ground or hills. Ride outdoors on a traditional bike or use a stationary bike. The CDC recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week for healthy adults.

Jogging

Jogging is a vigorous-intensity exercise. Jogging gets your heart rate up faster than walking does, but it requires more stamina. The CDC recommends increasing your activity level slowly from moderate intensity to vigorous intensity. Build up to jogging for half the time you would walk to get the same belly-busting benefit; then, build up the time you spend in vigorous-intensity exercise for even greater benefit.

Stair Climbing

You can find stair-climbing machines in gyms and fitness centers, but you don't need a fitness center to climb stairs. Take the stairs whenever you can to raise your heart rate and metabolism to burn belly fat. Take the stairs at work or an apartment building. Stair-climbing machines in the gym are like treadmills in that you can program them for different types of workouts.

Aerobic Dancing

Your fitness center may offer different kinds of aerobics classes, such as high or low impact, step, or water. You can also buy an aerobics DVD so you can work off belly fat in the privacy of your home. Any kind of fast dancing that raises your heart rate will confer similar benefits, so move the furniture, crank up the tunes and get your body moving.

Swimming

Swimming laps is a vigorous-intensity aerobic exercise. Because water resistance is about 12 times greater than air resistance, according to Rice University's Recreation and Wellness Center, swimming provides a challenging aerobic workout. Swimming can give you similar cardiovascular benefits to bicycling and jogging, with less stress and impact on your joints.

6 Most Effective Aerobic exercises

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.

For bad feet what aerobic exercises can you do?

If you regularly experience foot pain, you may not feel up for common aerobic exercises like walking, dancing or step aerobics. That doesn't mean that you can't engage in cardiovascular exercise, it just means you have to find an exercise that doesn't contribute to your pain. Look for non weight-bearing activities that keep the pressure off your bones and joints.

Water Exercise

Water exercises like deep water aerobics, lap swimming or water jogging enable you to perform aerobic exercise without placing strain on your feet. The water's buoyancy reduces a person's weight by approximately 90 percent, reducing impact and relieving the pressure on joints and muscles. These affects make water exercise perfect if you regularly experience foot pain.

Arm Ergometer

Arm ergometers function as bicycles for the upper body. This piece of equipment traditionally seen in rehabilitation centers is making it into mainstream fitness centers with the "Krankcycle" - a new piece of group exercise equipment akin to a spin bike for the arms. If you have bad feet, the arm ergometer allows you to perform aerobic exercise without engaging your lower body. You simply sit on the cycle's seat, extend your arms in front of you to grasp the handles and begin rotating your arms in a cycling motion. Instant cardio without incurring foot pain.

Upper Body Circuit Training

Circuit training effectively increases your heart rate, adding aerobic benefits to a weight training routine. If you choose upper-body exercises, or even lower-body exercises that don't place pressure on your feet, you can get an effective cardio workout. Perform machine weight exercises like the chest-press, biceps curl, triceps press down, shoulder press, hamstring curl and leg extension in a circuit, moving quickly from one machine to the next.

Considerations

Depending on your foot ailment, you may even be able to perform low-impact exercises like walking or cycling for aerobic exercise. If your pain is persistent and ongoing, make sure you talk to your doctor to make sure you don't have a more serious underlying condition.