examples of aerobic exercise essay

Aerobic Exercise Essays

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• What Is Aerobic Exercise?
• How Much Aerobic Exercise?
• How to Get Started

Aerobic exercise involves physical activity that increases your breathing and heart rate to fuel your body with oxygen-rich blood. Aerobic exercise helps strengthen your heart muscle, improves your lung function, and increases circulation and healthy blood flow throughout your body.

This article will describe the benefits of aerobic exercise, examples, and how to get started.

sturti / Getty Images

What Is Aerobic Exercise? 

"Aerobic" means “with oxygen,” so aerobic exercise is any physical activity that involves increased amounts of oxygen throughout your body. As you exercise, your muscles require increased oxygen to contract for a prolonged period. 

With aerobic exercise, cells undergo cellular respiration, in which oxygen and other molecules are converted into adenosine triphosphate (ATP), the primary energy source for cells.

Your heart rate will increase to pump more oxygen-carrying blood throughout the body to supply more oxygen to your muscles. Your breathing rate will also increase to bring more oxygen into the body and the bloodstream.

Because aerobic exercise requires increased functioning of your heart and lungs or cardiovascular system, aerobic exercise is often called cardiovascular exercise, or “cardio.”

Aerobic vs. Anaerobic Exercise

Aerobic exercise, or “with oxygen,” requires increased oxygen to supply working muscles over a prolonged period, while anaerobic training , or “without oxygen,” involves short bursts of activity in which muscles are fueled by the breakdown of their energy stores.

Benefits of Cardio 

Cardio, or aerobic exercise, is extremely beneficial for maintaining the healthy functioning of your entire body. Regular cardiovascular exercise can:

• Improve heart function and lower resting heart rate
• Improve lung function
• Improve oxygen supply throughout the body
• Improve circulation
• Decrease high blood pressure ( hypertension )
• Decrease inflammation throughout the body
• Improve mood and energy
• Decrease risk of developing conditions like diabetes , heart disease , and stroke
• Lower your blood sugar
• Lower high cholesterol and triglycerides
• Increase weight loss

Do cardio workouts help lose belly fat?

Aerobic exercise is good for weight loss as it increases your energy expenditure as your heart and lungs have to work harder to supply your exercising muscles with oxygenated blood. This increased workload burns more calories and helps to break down fat tissue, which can help you lose weight, including belly fat.

Calories burned with aerobic exercise will vary based on your weight, individual fitness level, exercise intensity, and duration of physical activity.

Examples of Aerobic Exercise

Aerobic exercises are generally any exercises that get your body moving for a prolonged period, such as:

• Jumping rope
• Stair climbing
• Playing sports

Aerobic Exercises to Do at Home

For many people, exercising at home can be a convenient and effective way to get moving. You essentially have the freedom to work out when you want to. While it has its advantages, there may be distractions and it might be more challenging to stay motivated.

Aerobic exercises you can perform at home include:

• Home video workouts
• HIIT workouts
• Walking, running, or cycling (around your neighborhood)

Aerobic Exercises to Do at a Gym

By joining a gym, you can access a variety of exercise equipment and receive guidance from fitness trainers. However, some drawbacks include membership fees and limited locations and hours.

Aerobic exercises you can do at the gym include:

• Running on the treadmill
• Cycling on a stationary bike
• Climbing steps on a stair machine

Aerobic Exercise Classes

One benefit of working out in a group setting is that it may help increase your motivation. Many people may also find the classes to be fun.

However, like the gym, there are costs to consider. Additionally, there may be less flexibility and a lack of personalization. Nonetheless, there are a variety of classes to choose from.

Cardio or aerobics classes may include:

How Much Aerobic Exercise Should You Do? 

Adults should participate in one of the following physical activity durations each week to promote optimal heart health and lower the risk of developing atherosclerotic cardiovascular disease (ASCVD):

• 150 minutes of moderate-intensity physical activity
• 75 minutes of vigorous-intensity physical activity
• An equivalent combination of moderate and vigorous physical activity

Exercise intensity is grouped into the following categories:

• Light intensity : Walking slowly, cooking, light housework
• Moderate intensity : Brisk walking (2.4-4.0 miles per hour), bicycling (5-9 miles per hour), dancing, active yoga, recreational swimming, gardening, vacuuming, raking leaves
• Vigorous intensity : Jogging, running, hiking, bicycling (more than 10 miles per hour), swimming laps, jumping rope, aerobics, weight lifting, stair climbing, shoveling snow

The "talk test" can be used to measure the intensity of your physical activity. If you are participating in a moderate-intensity activity, you should be able to talk but not sing during the activity. If you are participating in a vigorous-intensity activity, you should not be able to say more than a few words without needing to pause to take a breath.

How to Get Started 

Sedentary individuals should start slowly and gradually increase exercise intensity, duration, and frequency. This allows the heart, lungs, and muscles to acclimate to the change in physical activity. For those new to exercise, aerobic exercise can be divided into 10-minute sessions to help make exercise more doable and achievable. 

Shorter durations of physical activity of 10 minutes or less can be just as beneficial as longer durations greater than 10 minutes, as long as the total duration of exercise throughout the week remains the same. Fifteen 10-minute exercise sessions divided throughout the week, for example, can have similar benefits as five 30-minute sessions.

If you cannot meet these recommendations, it is typically better to participate in some form of exercise rather than no exercise unless your healthcare provider advises you to avoid physical activity for medical concerns.

Risks of Aerobic Exercise

While there are many benefits to aerobic exercise, risks may include musculoskeletal injuries such as sprains, strains, bone fractures, joint pain, muscle cramps, or soreness. Other risks may include arrhythmias , heart attack , rhabdomyolysis , bronchoconstriction , and sudden cardiac death .

Always consult with your healthcare provider before beginning or increasing any exercise program to ensure that your heart, lungs, and blood vessels are healthy enough to support the increased demands of aerobic exercise.

Aerobic exercise requires increased oxygen to supply working muscles, which causes your heart rate and breathing to increase. Aerobic exercise, also called “cardio,” involves physical activity performed over a prolonged period. Aerobic exercise includes walking, hiking, running, dancing, bicycling, and playing sports.

This type of exercise helps to improve your heart and lung function, increase circulation, and decrease elevated levels of blood pressure, cholesterol, and inflammation. When beginning or increasing your aerobic exercise, start slow and gradually increase over time. But, first, make sure your healthcare provider clears you.

Aerobic exercise is important to help maintain optimal heart health and lower the risk of developing inflammatory conditions that affect your entire body. Start off slowly and gradually increase your physical activity intensity, frequency, and duration to allow your body to adapt to the new activity.

National Geographic. Cellular respiration. 

Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol . 2017;9(2):134-138. doi:10.4330/wjc.v9.i2.134

Arnett DK, Blumenthal RS, Albert MA, et al. 2019 ACC/AHA Guideline on the primary prevention of cardiovascular disease: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines . Circulation . 2019;140(11):e596-e646. doi:10.1161/CIR.0000000000000678

Centers for Disease Control and Prevention. Measuring physical activity intensity .

Peterson DM. The benefits and risks of aerobic exercise . UpToDate .

By Kristen Gasnick, PT, DPT Dr. Gasnick, PT, DPT, is a medical writer and physical therapist at Holy Name Medical Center in New Jersey.

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• School Education /

Essay on Exercise in 500+ Words for Students in English

• Updated on  
• Jun 25, 2024

What are your physical fitness goals? How much do you weigh? Do you plan on running a marathon next year? The goal of all these questions is different but they involve a set of similar activities; Exercises. Physical exercises are activities that improve or maintain physical fitness and overall health. Engaging in exercise helps individuals stay physically fit and promotes mental well-being. Today, we will discuss an essay on exercise for students to highlight its importance and benefits.

Table of Contents

• 1 Why do we Exercise?
• 2 Types of Exercise
• 3 Should We Make Exercise a Habit?

Why do we Exercise?

Exercise is like any activity that requires physical effort and helps maintain physical fitness and overall health. When we exercise, our bodies undergo numerous physiological changes, such as an increase in heart rate, which further pumps more oxygen-rich blood to our muscles. This delivery of oxygen further benefits the muscles’ ability to perform efficiently and helps improve cardiovascular perseverance. 

The above effects further lead to improvements and long-term adaptations in our bodies. Further regular exercise also leads to: 

• Regular exercise helps reduce the risk of heart disease and improves cardiovascular health conditions. 
• Methodical exercise benefits in strengthening the muscles and making them more resistant to fatigue.
• Weight-bearing exercises help restore bone formation and reduce the risk of osteoporosis. 
• Exercise can improve insulin sensitivity and help regulate blood sugar levels. 

As per the study published in The Lancet Psychiatry in 2018, people who exercised were found with 43.2 percent fewer days of poor mental health than those who did not exercise. The numbers are sufficient enough to elaborate on the powerful link between physical activity and the importance of mental health in our lives.

Quick Read: Essay on Athletics

Types of Exercise

Now, as you come to know about the importance of exercise in our daily lives, similarly, it should also be noted that not all exercises are equally effective. Different physical activities offer unique benefits. 

To understand it more, let us learn about some main categories of exercises:

1. Aerobic exercise: Aerobic exercise is also known as cardiovascular exercise. This physical activity helps increase heart rate and breathing. Examples of aerobic exercise include running, cycling, swimming, and brisk walking. It is important to know that Aerobic exercise is an excellent workout for cardiovascular health and calorie burning.

2. Strength Training: A strength training exercise that works against resistance to build muscle strength. This type of exercise includes weightlifting, bodyweight training, and resistance band workouts. Strength training is important for the growing age as it helps maintain muscle mass. 

3. Flexibility Exercises: Flexibility exercises include stretching and practicing yoga. These physical activities improve in range of motion, reduce the risk of injury, and also help in the relaxation of muscle tension. 

4. High-Intensity Interval Training (HIIT): HIIT involves exercises of intense activity followed by periods of rest or lower-intensity workouts. This type of exercise is highly effective for improving fitness and burning calories in a short amount of time. 

Quick Read: International Olympic Day Essay

Should We Make Exercise a Habit?

Although we all know the benefits of exercise, many people still struggle to make it a regular part of their lives. To overcome this hurdle, here are some strategies that could help one make exercise a regular habit.

• Begin your workouts with goals that can be easily achieved. Doing 10 minutes of exercise a day is better than none. 
• Find activities that you enjoy. Doing exercise does not mean going to the gym. Dancing, hiking, or sports serve the same purpose that is counted as exercise.
• Schedule your exercise like any other important appointment in your daily schedule. Mark your calendar and stick to it.
• Find friends or a team to exercise with. Support of social groups increases one´s motivation and makes exercise more enjoyable.
• The market is full of fitness applications. Find a fitness app and wearable devices that help keep track of your progress and motivate you. 
• 75 to 150 minutes per week of aerobic exercise and 150 to 300 minutes of moderately intense aerobic activity help reduce the mortality of cardiovascular disease by 22% to 31%

Exercise is a powerful tool that not only helps one physically but mentally. Understanding the benefits of exercises, exploring the types of workouts, and developing strategies for doing regular aerobics helps enhance one´s well-being. 

Either go for a brisk walk or do a yoga session, find whatever works for you. Physical activity should be a joyful part of your daily life and trust that your body and mind will thank you for it. 

Also Read: Essay on Fitness

Ans: We all have physical fitness goals and every type of exercise can help us achieve our goals. Exercise keeps us healthy, strong, and energetic. Further, it improves one´s mood, helps in sleeping better, and reduces the risk of health diseases. 

Ans: Exercise improves focus and memory. Workouts help boost self-confidence and lessen the symptoms of anxiety and depression. 

Ans: Exercise strengthens one body, improves the health of the heart, and maintains a healthy weight. It increases energy, boosts flexibility, and strengthens the immune system.

Similar Essay Topics

For more information on such interesting topics, visit our essay writing page and follow Leverage Edu.

Deepika Joshi

Deepika Joshi is an experienced content writer with educational and informative content expertise. She has hands-on experience in Education, Study Abroad and EdTech SaaS. Her strengths lie in conducting thorough research and analysis to provide accurate and up-to-date information to readers. She enjoys staying updated on new skills and knowledge, particularly in the education domain. In her free time, she loves to read articles, and blogs related to her field to expand her expertise further. In her personal life, she loves creative writing and aspires to connect with innovative people who have fresh ideas to offer.

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Aerobic Exercise

Ai generator.

There are a lot of diseases and problems that are linked to obesity and a sedentary lifestyle. This is why there is a large resurgence of call to actions linked to exercise and dieting. Start improving your quality of life by interacting and doing aerobic exercises.

What is Aerobic Exercise?

Aerobic exercise, also known as “cardio,” involves sustained, repetitive movements of large muscle groups that increase heart rate and lung function. The term “aerobic” means “with oxygen,” indicating that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. Aerobic exercises are specific types of activities that utilize specific actions that put a large focus on breathing. One will be able to convert potential energy to kinetic energy through the system of mechanical energy via the interaction of oxygen and one’s muscles. This type of exercise has a lot of health benefits that can even reduce one’s anxiety and resistance .

Aerobic Exercise Examples

• Jumping Jacks : A full-body workout that involves jumping with legs spread wide and hands touching overhead, then returning to a position with feet together and arms at the sides.
• High Knees : Running in place while lifting your knees as high as possible.
• Burpees : A full-body exercise involving a squat, jump, and push-up.
• Mountain Climbers : A form of cardio that mimics climbing motions while in a push-up position.
• Dancing : Freeform or structured dance moves to elevate the heart rate.
• Skipping Rope : Jumping over a rope swung under the feet and over the head in a rhythmic pattern.
• Step Aerobics : Using a platform to step up and down while performing various aerobic movements.
• Jogging in Place : Running in a stationary position to increase heart rate.
• Shadow Boxing : Punching the air as if boxing against an opponent.
• Kickboxing Workouts : Combining martial arts techniques with heart-pumping cardio.
• Aerobic Dance Videos : Following dance-based workout routines provided in videos.
• Bodyweight Squats : Standing exercises where you lower your body into a squat position and then stand back up.
• Arm Circles : Rotating the arms in circles to engage the shoulders and upper body.
• Jump Rope (without a rope) : Mimicking the motion of jumping rope without the actual rope.
• Virtual Fitness Classes : Participating in online classes that focus on aerobic exercises.

For Beginners

• Walking Briskly : A simple form of aerobic exercise that involves walking faster than a casual pace to raise the heart rate.
• Swimming : Engaging in various strokes in water that work the entire body and improve cardiovascular health.
• Cycling on a Stationary Bike : Using a stationary cycle to pedal at a steady pace.
• Low-impact Aerobics : Aerobic exercises that are easier on the joints, involving movements with minimal ground impact.
• Aqua Aerobics : Performing aerobic exercises in a swimming pool, which reduces stress on joints.
• Tai Chi : A series of flowing movements performed slowly and gently to enhance balance and fitness.
• Rowing on a Machine : Using an indoor rower to mimic the action of watercraft rowing.
• Elliptical Trainer : Using this machine to simulate walking or running without causing excessive pressure on the joints.
• Light Jazzercise : A dance-based workout that combines jazz dance and exercise moves, tailored for beginners.
• Stair Climbing at a Slow Pace : Using stairs at a slow and steady pace.
• Low-impact Dance Classes : Engaging in dance that limits strenuous jumps and fast movements.
• Seated Exercises : Performing exercises while seated to reduce strain on the legs and back.
• Gentle Stretching : Incorporating light stretching movements to improve flexibility and blood flow.
• Balloon Ball Activities : Using a balloon to engage in light, playful activities that involve hitting or catching.
• Walking with Light Hand Weights : Adding small hand weights to a walking routine to increase the intensity gently.

For Weight Loss

• Interval Running : Alternate between sprinting and jogging. This high-intensity interval training (HIIT) helps burn calories efficiently.
• Zumba : A dance-based workout that’s fun and effective for burning calories and improving cardio.
• Circuit Training : Rotate through a series of exercises with minimal rest in between, targeting different body parts for a comprehensive workout.
• Spin Classes : Indoor cycling classes that focus on endurance and cardiovascular fitness, great for burning a high number of calories.
• Boxing : Engaging in boxing provides a vigorous cardio workout that also helps reduce stress.
• Stair Climbing : Utilize stairs for a challenging workout that boosts metabolism and tones the lower body.
• Power Yoga : A dynamic form of yoga that improves strength, flexibility, and endurance while also burning calories.
• Aerobic Dance Classes : High-energy classes that use choreographed movements to raise heart rate and burn calories.
• CrossFit : Includes varied functional movements performed at high intensity, excellent for weight loss and overall fitness.
• Kettlebell Workouts : Combine cardio and strength training, which helps to burn calories and increase muscle tone.
• Jumping Rope : A high-intensity activity that improves cardiovascular health and burns a lot of calories in a short time.
• Rowing : Engages large muscle groups and is effective for burning calories and improving cardiovascular health.
• Aqua Jogging : Running in the water provides resistance that helps burn more calories than traditional running.
• HIIT Workouts : Short bursts of intense exercise followed by recovery periods, known for high caloric burn in a short period.
• Rollerblading : Offers a fun and effective cardiovascular workout that also helps tone the legs and core.

For the Elderly

• Walking : Gentle on the joints and can be done anywhere.
• Aqua Aerobics : Water resistance provides a good workout while being easy on the joints.
• Chair Aerobics : Allows those with limited mobility to exercise while seated.
• Stationary Cycling : Low impact and helps improve leg strength and cardiovascular health.
• Light Yoga : Focuses on flexibility and balance, important for aging bodies.
• Tai Chi : Gentle martial arts that focus on slow, controlled movements to improve balance and strength.
• Dance Therapy : Encourages movement and flexibility through dance, suitable for all fitness levels.
• Stretching and Flexibility Exercises : Helps maintain range of motion and reduce stiffness.
• Balloon Volleyball : A fun, low-impact game that can be played seated or standing.
• Marching in Place : Helps increase circulation and can be done while watching TV.
• Leg Lifts : Can be performed seated or standing to strengthen the lower body.
• Arm Raises : Using light weights or no weights to build upper body strength.
• Pedal Exercisers : Small exercise machines for arms or legs, ideal for seated workouts.
• Resistance Band Exercises : Gentle on the joints while improving strength and flexibility.
• Simple Pilates Moves : Modified to suit older adults, focusing on core strength, balance, and flexibility.
• Walking : One of the simplest and most accessible forms of aerobic exercise.
• Swimming : Low impact and suitable for all fitness levels, helping to improve endurance and muscle tone.
• Slow Cycling : Gentle on the joints and a good way to enjoy the outdoors or use a stationary bike indoors.
• Low-Impact Aerobics : Includes movements that are less strenuous on the body.
• Hiking : Walking in nature, can be adjusted to a comfortable pace and difficulty.
• Dancing : Choose a style with simpler moves and a slower pace.
• Gentle Yoga : Focuses on breathing and slow movements, good for stress relief and flexibility.
• Rowing at a Moderate Pace : Provides a full-body workout without high impact.
• Elliptical Training : Mimics the natural path of the ankle, knee, and hip joints, providing a low-impact cardiovascular workout.
• Leisurely Walking Groups : Join a group for social interaction and motivation.
• Playing Catch : Gentle tossing and catching a ball for light exercise.
• Gardening : Can be a surprising aerobic activity, involving walking, bending, and stretching.
• Nordic Walking : Walking with poles to engage upper body muscles.
• Stretching Classes : While primarily for flexibility, they can also raise the heart rate if done in sequence.
• Bocce Ball : A light, engaging game that can be played at a leisurely pace.

High Intensity Aerobic Exercises

• Sprinting : Short bursts of running at full speed, effective for building endurance and speed.
• Interval Running : Alternating between sprinting and jogging or walking to maintain a high heart rate.
• HIIT (High Intensity Interval Training) : Includes various exercises performed in short, intense bursts followed by brief recovery periods.
• Tabata Workouts : A form of HIIT consisting of 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated for four minutes.
• Agility Ladder Drills : Fast-paced footwork exercises that improve speed, agility, and cardiovascular health.
• Kickboxing : Intensive routines that combine martial arts techniques with fast-paced cardio.
• Spinning : High-speed cycling classes that often feature intervals and resistance changes.
• CrossFit : Combines elements of weightlifting, sprinting, and high-intensity movements.
• Plyometrics (Jump Training) : Exercises that involve explosive jumping movements, increasing power and speed.
• Insanity Workouts : A series of bodyweight exercises performed in intense intervals, designed to improve fitness quickly.

High Impact Aerobic Exercises

• Box Jumps : Jumping onto and off a sturdy box to engage the lower body intensely.
• Burpees with a Jump : Adding a high jump into the standard burpee exercise to increase its intensity.
• Skipping Rope : High-speed skipping which can include double unders (rope passes under feet twice per jump) or criss-crosses.
• Running Stairs : Rapidly ascending and descending stairs to build power and endurance.
• Basketball or Soccer : Playing sports that involve quick sprints, jumps, and direction changes.
• Dance Aerobics : High-energy dance routines that involve jumping and fast movements.
• Tuck Jumps : Jumping from a standing position and pulling the knees to the chest while in the air.
• Hurdle Drills : Running and jumping over hurdles to improve coordination and leg power.
• Tennis or Squash : Sports that require quick sprints and stops, providing a high-impact workout.
• Volleyball : Includes jumping and sprinting, making it a high-impact sport that improves agility and coordination.

Benefits of Aerobic Exercise

Physical health improvements.

Cardiovascular Fitness: Aerobic exercise strengthens the heart and improves the efficiency of the cardiovascular system to pump blood throughout the body. This can reduce the risk of heart disease, hypertension, and stroke.

Weight Management: Engaging in aerobic activities helps burn calories and fat, aiding in weight management and reducing the risk of obesity.

Enhanced Respiratory Efficiency: Regular aerobic exercise increases the capacity of the lungs and improves overall respiratory function, which is beneficial for overall health and stamina.

Mental Health Benefits

Stress Reduction: Aerobic exercise is known to decrease stress levels, thanks to the release of endorphins, often referred to as “feel-good” hormones.

Improved Mood and Mental Health: Regular aerobic activity can alleviate symptoms of depression and anxiety and promote a more positive mood.

Cognitive Enhancement: There is evidence that aerobic exercise can improve brain function, enhance memory, and reduce the risk of cognitive decline with aging.

Metabolic and Hormonal Benefits

Improved Metabolism: Aerobic exercise helps increase the rate at which your body uses energy, which can boost metabolism over time.

Better Blood Sugar Control: It helps in managing blood sugar levels, reducing the risk of type 2 diabetes and helping those already diagnosed with diabetes to manage their condition.

Social and Lifestyle Benefits

Increased Energy Levels: Regular aerobic activity can boost your overall energy levels, making it easier to maintain an active lifestyle.

Social Interaction: Many aerobic exercises, like group fitness classes or team sports, provide opportunities for socializing, which can enhance your quality of life.

Improved Sleep Patterns: Engaging in regular aerobic exercise can help improve the quality of sleep, helping you fall asleep faster and deepen your sleep.

Differences Between Aerobic and Anaerobic Exercises

Risks of Aerobic Exercise

Physical risks.

Injury: Engaging in aerobic exercise, especially without proper warm-up or with poor form, can lead to injuries such as sprains, strains, or stress fractures. High-impact activities like running or jumping are particularly associated with these risks.

Overexertion: Pushing the body too hard during exercise can lead to overexertion, which can cause exhaustion, dehydration, or heat-related illnesses, especially in hot and humid weather.

Cardiovascular Stress: Although aerobic exercise is beneficial for cardiovascular health, it can sometimes put excessive stress on the heart, especially in individuals with pre-existing heart conditions or those who perform intense exercise without proper progression.

Health Condition Complications

Aggravation of Pre-existing Conditions: Individuals with chronic health issues such as arthritis, heart disease, or respiratory problems may experience worsening symptoms if they engage in inappropriate levels or types of aerobic exercise.

Hypoglycemia in Diabetics: People with diabetes might experience drops in blood sugar levels during or after exercise, which can be dangerous if not monitored and managed properly.

Psychological Risks

Mental Fatigue: Overdoing aerobic exercise can lead to mental fatigue and decreased motivation, especially if it becomes a compulsive need rather than a healthy habit.

Exercise Addiction: While rare, some individuals may develop an unhealthy obsession with exercise, which can lead to physical and psychological issues, including neglect of personal and professional responsibilities.

General Considerations

Inadequate Recovery: Insufficient rest and recovery between exercise sessions can lead to a state of chronic fatigue, impairing both physical performance and health.

Improper Exercise Techniques: Using incorrect form or equipment during aerobic workouts can increase the risk of injury and decrease the effectiveness of the exercise.

Guidelines for Safe Aerobic Exercise

Pre-exercise preparations.

Medical Clearance: Before beginning any new exercise program, particularly if you have pre-existing health conditions or are new to strenuous activity, consult with a healthcare provider.

Proper Attire: Wear appropriate clothing and footwear specific to your activity. Proper footwear can help prevent injuries by providing adequate support and cushioning.

Warm-Up: Begin each exercise session with a warm-up to gradually increase your heart rate and loosen your muscles and joints. This can include light aerobic activity and dynamic stretches.

During Exercise

Follow Proper Technique: Ensure that you are using correct form to avoid injuries. If unsure, consider seeking advice from a fitness professional.

Stay Hydrated: Drink water before, during, and after exercise to stay hydrated, especially in hot and humid conditions to avoid dehydration.

Monitor Intensity: Use tools like the talk test or heart rate monitors to gauge exercise intensity. Ensure you can carry on a light conversation; if you’re too out of breath to speak smoothly, you may be pushing too hard.

Post-Exercise Care

Cool Down: After aerobic activity, include a cool-down phase with slower movements and stretches to help your body transition to a resting state.

Rest and Recovery: Allow your body adequate time to recover between workouts to prevent overuse injuries. Incorporating rest days is crucial for muscle recovery and performance improvement.

Listen to Your Body

Recognize Pain and Discomfort: While some muscle soreness after a new or intense workout is normal, sharp pain or discomfort that lasts more than a few days should be addressed by a professional.

Adapt as Needed: Adjust your exercise routine in response to bodily feedback and external conditions, such as weather. For example, scale back during extreme heat or if you feel unusually tired or unwell.

Maintain a Balanced Routine

Include Variety: Incorporating different types of aerobic activities can prevent boredom and reduce the risk of overuse injuries. Consider mixing high-impact exercises with low-impact activities, such as swimming or cycling.

Gradual Progression: Increase the intensity and duration of your workouts gradually to avoid excessive strain on your body.

Frequency of Aerobic Exercises

Recommended frequency.

For most adults, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, preferably spread throughout the week. This translates to about 30 minutes a day, five days a week if you’re doing moderate-intensity activity. More frequent exercise can provide additional health benefits, depending on your goals and physical condition.

Adjusting Frequency Based on Goals and Fitness Levels

• Beginners : If you’re new to exercising, you might start with shorter sessions (like 10-15 minutes) of aerobic exercise 3 times a week, gradually increasing the duration and frequency as your fitness improves.
• Weight Loss or High Fitness Goals : For those aiming for weight loss or higher levels of physical fitness, you might need to increase the intensity and duration of your workouts, potentially exercising most days of the week.

Importance of Variety and Rest

While it’s beneficial to engage regularly in aerobic exercise, it’s also important to allow your body time to recover. Incorporating rest days, especially after intense workouts, helps prevent overtraining and injuries. Additionally, varying the types of aerobic activities can keep the exercise routine enjoyable and reduce the risk of overuse injuries.

Do I need to go to a gym to do aerobic exercises?

No, you do not need to go to a gym to do aerobic exercises. Aerobic activity, aimed at improving cardiovascular health, can be performed anywhere. Simple and effective aerobic exercises like walking, running, dancing, or cycling can be done outdoors or in the comfort of your own home. With the availability of online workout videos and apps, you can also follow guided aerobic routines without the need for gym equipment. This flexibility allows you to maintain an aerobic exercise regimen that fits your lifestyle and preferences, ensuring you can stay active and healthy.

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Aerobic Exercise During Pregnancy

How to Plan Out Aerobic Your Aerobic Exercise Schedule

Aerobic exercise is easy to do, due to its low barrier of entry for beginners. This exercise is one of the most approachable ones, to the point that pregnant women can engage in aerobics . Like all exercises, you must consistently exercise to reap the maximum benefits of aerobics, therefore you must plan out your exercise schedule.

Step 1: Determine The Aerobic Exercise You Can Do

Begin by thinking about and choosing the aerobic exercise you can and want to do. This is very important as preference plays a large role in one’s motivation to exercise. You will need to research and experiment with the different types of aerobic exercises to know which one you are comfortable with.

Step 2: Research or Choose the Space Where You Will Do the Aerobic Exercise

After you have determined the aerobic exercise you want to do, you must research and choose the space where you will do the exercise. For example, if the aerobic exercise you have chosen is jogging, you will need to know the place or route of your exercise.

Step 3: Plan Out Your Exercise Time Frame

When you have chosen the space where you want to exercise, you will need to plan out a specific time frame open for you to do your exercise. You should outline the general or specific time frame you want to leave open for your exercise. Not only that, but you can also opt to do other types of aerobic exercise and activities in a sequence during a specific time frame.

Step 4: Consistently Do the Aerobic Exercise

After you have planned out all the aspects of your exercise plan, you must consistently conduct and do the aerobic exercise/s. It is one thing to plan, and another thing to do what you planned. Do your best to keep your motivation and properly pace out your exercise sessions. Alternatively, it is also good to keep track of your efforts with an aerobic exercise log .

What are the benefits of aerobic exercise?

Aerobic exercise improves cardiovascular health, boosts endurance, and aids in weight management by increasing heart rate and calorie burn.

How often should I do aerobic exercise?

For optimal health benefits, aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.

What are some examples of aerobic exercises?

Common aerobic activities include brisk walking, running, swimming, cycling, and group fitness classes like aerobics or dance.

Can aerobic exercise help with weight loss?

Yes, regular aerobic exercise increases calorie expenditure and is effective for weight loss when combined with a balanced diet.

Is aerobic exercise beneficial for mental health?

Aerobic exercise can significantly reduce symptoms of depression and anxiety, and improve mood through the release of endorphins.

What equipment do I need for aerobic exercise?

Most aerobic exercises can be done with minimal equipment. For some activities, like cycling or classes, specific gear such as bikes or gym shoes may be needed.

How does aerobic exercise affect aging?

Aerobic exercise helps delay age-related declines in muscle mass and strength, improves mobility, and reduces the risk of chronic diseases.

Are there risks associated with aerobic exercise?

While generally safe, improper technique and overexertion can lead to injuries. It’s important to progress gradually and consider any personal health conditions.

What is the best time of day to perform aerobic exercise?

The best time for aerobic exercise is when it fits your schedule consistently, whether it’s morning, afternoon, or evening.

How can beginners get started with aerobic exercise?

Beginners should start slowly with activities like walking or low-impact classes, gradually increasing intensity and duration as fitness improves.

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Aerobic exercise: top 10 reasons to get physical.

Regardless of age, weight or athletic ability, aerobic exercise is good for you. See why — then prepare yourself to get moving.

Regular aerobic activity, such as walking, bicycling or swimming, can help you live longer and healthier. Need motivation? See how aerobic exercise affects your heart, lungs and blood flow. Then get moving and start reaping the rewards.

How your body responds to aerobic exercise

During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You'll notice your body's responses quickly.

You'll breathe faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.

Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid.

Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

What aerobic exercise does for your health

No matter your age, weight or athletic ability, aerobic activity is good for you. Aerobic activity has many health benefits. As your body adapts to regular aerobic exercise, you'll get stronger and fitter.

Consider the following 10 ways that aerobic activity can help you feel better and enjoy life to the fullest.

Aerobic activity can help you:

1. Keep excess pounds at bay

Combined with a healthy diet, aerobic exercise helps you lose weight and keep it off.

2. Increase your stamina, fitness and strength

You may feel tired when you first start regular aerobic exercise. But over the long term, you'll enjoy increased stamina and reduced fatigue.

You can also gain increased heart and lung fitness and bone and muscle strength over time.

3. Ward off viral illnesses

Aerobic exercise activates your immune system in a good way. This may leave you less susceptible to viral illnesses, such as colds and the flu.

4. Reduce your health risks

Aerobic exercise reduces the risk of many conditions. These conditions include obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.

Weight-bearing aerobic exercises, such as walking, help lower the risk of osteoporosis.

5. Manage chronic conditions

Aerobic exercise may help lower blood pressure and control blood sugar. It can reduce pain and improve function in people with arthritis. It can also improve the quality of life and fitness in people who've had cancer. If you have coronary artery disease, aerobic exercise may help you manage your condition.

6. Strengthen your heart

A stronger heart doesn't need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.

7. Keep your arteries clear

Aerobic exercise boosts your high-density lipoprotein (HDL), the "good," cholesterol, and lowers your low-density lipoprotein (LDL), the "bad," cholesterol. This may result in less buildup of plaques in your arteries.

8. Boost your mood

Aerobic exercise may ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation. It can improve your mental well-being and your self-esteem. It can also improve your sleep.

9. Stay active and independent as you age

Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And it can improve your quality of life.

Aerobic exercise also keeps your mind sharp. Regular physical activity may help protect memory, reasoning, judgment and thinking skills (cognitive function) in older adults. It may also improve cognitive function in children and young adults. It can even help prevent the onset of dementia and improve cognition in people with dementia.

10. Live longer

Studies show that people who participate in regular aerobic exercise live longer than those who don't exercise regularly. They may also have a lower risk of dying of all causes, such as heart disease and certain cancers.

Take the first step

Ready to get more active? Great. Just remember to start with small steps. If you've been inactive for a long time or if you have a chronic health condition, get your doctor's OK before you start.

When you're ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. Any physical activity is better than none at all.

The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day, five days a week, and reaping all the benefits of regular aerobic activity. You can gain even more benefits if you exercise more. Also aim to sit less and move more during the day.

Short of time? Try a high-intensity interval training workout and enjoy a great workout with similar benefits as a standard aerobic workout in less time. In interval training, you alternate between short periods of intense activity and longer periods of less intense activity.

Other options for aerobic exercise could include cross-country skiing, aerobic dancing, swimming, stair climbing, bicycling, jogging, elliptical training or rowing.

If you have a condition that limits your ability to participate in aerobic activities, ask your health care provider about alternatives. If you have arthritis, for example, aquatic exercises may give you the benefits of aerobic activity without stressing your joints.

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• Peterson DM. The benefits and risks of aerobic exercise. https://www.uptodate.com/contents/search. Accessed Nov. 9, 2021.
• AskMayoExpert. Physical activity (adult). Mayo Clinic; 2021.
• Benefits of physical activity. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/pa-health/. Accessed Nov. 9, 2021.
• Endurance exercise (aerobic). American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic. Accessed Nov. 9, 2021.
• Systrom DM. Exercise physiology. https://www.uptodate.com/contents/search. Accessed Nov. 10, 2021.
• Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed Nov. 10, 2021.
• Goldman L, et al., eds. Physical activity. In: Goldman-Cecil Medicine. 26th ed. Elsevier; 2020. https://www.clinicalkey.com. Accessed Nov. 11, 2021.
• Seidu S, et al. The importance of physical activity in management of type 2 diabetes and COVID-19. Therapeutic Advances in Endocrinology and Metabolism. 2021; doi:10.1177/20420188211054686.
• Valenzuela PL, et al. Exercise benefits on Alzheimer's disease: State-of-the-science. Ageing Research Reviews. 2020; doi:10.1016/j.arr.2020.101108.

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What Is Aerobic Exercise—and Are You Doing Enough?

Hispanolistic / Getty Images

Aerobic exercise is defined as an activity that uses large muscle groups (legs, glutes, core, etc.) at the same time, usually in a rhythmic way, for an extended amount of time. Examples of aerobic exercises include dancing, jogging, running, cycling, walking, and hiking.

You should aim for 150 minutes of aerobic exercise per week. Read on to learn what counts as aerobic exercise, its benefits and risks, and ways to add aerobic exercise to your regimen.

What Is Aerobic Exercise?

Aerobic exercise is a light-to-moderate-intensity activity where you use large muscle groups, like your legs and glutes, simultaneously and often rhythmically for more than two minutes without gasping for air.

"Your respiration goes up, as does your heart rate to about 60 to 90 percent of your maximum heart rate, but not over that max," explained Michele Olson , PhD, CSCS, senior clinical professor of sports science at Huntingdon College in Montgomery, AL.

Aerobic exercise counts as cardiovascular activity, which is why you'll often hear "cardio" used in place of "aerobic," though not all cardio is aerobic.

Aerobic vs. Anaerobic Exercise

Aerobic activity involves your sustained physical effort that's typically between 30 and 60 minutes, where your heart rate remains at a steady 60 to 90% of your max. You're able to inhale and exhale steadily and sustain your pace because the oxygen you're taking in is sufficient. Aerobic means "in the presence of oxygen." Aerobic exercise is more about duration and less about intensity.

Anaerobic exercise is another form of cardio in which you should only be able to sustain activity for about 30 seconds before you need a break. It should feel pretty difficult for you to catch your breath while exercising. Anaerobic means "the absence of oxygen."

Common anaerobic exercises include explosive exercises like:

• Plyometrics
• Heavy weightlifting

Interval training and circuit classes offer strong examples of activities that usually involve both anaerobic and aerobic fitness. "In these classes, you push to your max for brief periods of time, followed by lower intensity breaks," explained Olson.

Types of Aerobic Exercise

While most aerobic activity fits in the low- to moderate-intensity category, different levels exist.

Low-Intensity

Low-intensity aerobic exercise builds endurance, or your ability to perform activity for extended periods. Endurance, like strength, flexibility, and balance, is part of a well-balanced exercise regimen. Low-intensity aerobic exercise would hit that lower heart rate range, around 60 to 70 percent of your max heart rate. Examples include going on a walk or an easy hike.

Moderate-Intensity

Moderate-intensity aerobic work would involve a heart rate level between 70 and 80 percent of your max and could include workouts like step aerobics, walking fast or jogging, or playing doubles tennis.

High-Intensity

High-intensity aerobic workouts elevate the heart rate between 80 to 90 percent of your max. For this, you might try spinning, faster running, jogging stairs, playing singles tennis, or playing basketball. It stops short of going at an all-out effort, though.

Aerobic Exercises to Try

Many aerobic exercises exist. You can choose an activity that you enjoy and makes your body feel good. "All you have to do is perform at the required heart rate and intensity levels so that you're able to maintain it for an extended period of time," said Noam Tamir , CSCS, owner of TS Fitness in New York City.

Common aerobic exercises include:

• Cycling or spinning
• Jogging and running
• Playing tennis or basketball
• Step aerobics
• Swimming or swim aerobics
• Walking and hiking

How To Do an Aerobic Exercise At Home

If you don't feel like going outside or even leaving your house but still want an aerobic workout, you might like this bodyweight routine, said Tamir. Do the 12 exercises below for 30 seconds each for 5 rounds, with as little rest as possible between exercises:

• Mountain climbers
• Butt kickers
• Walkouts/inchworms
• Alternating bodyweight reverse lunges
• Bodyweight squats
• Lateral hops
• Walking lunges
• Jumping jacks
• Toe taps to a block or step

Work at a moderate intensity, so going from move to move sans breaks shouldn't feel too challenging. If you do need a break, go a little slower. You'll get better each time you do it.

Gym Classes

Several online and in-person aerobic exercise classes exist. Look at your local gym or search online or social media to see what's available to you. Common aerobic gym classes include:

• Dance classes like cardio hip-hop, Jazzercise, and Zumba
• Swim aerobics

Aerobic exercise is wonderful for your overall health. Performing weekly aerobic exercise could have benefits, including:

• Decreasing depression
• Improving your cardiovascular health
• Improving your cognitive function
• Lowering your blood pressure
• Maintaining a healthy weight or losing weight
• Managing diabetes
• Possibly preventing cardiovascular disease
• Possibly preventing hypertension and stroke
• Reducing your risk of falling
• Regulating your blood sugar
• Relieving stress

Like with any physical activity, aerobic exercise does have a few risks. However, its health benefits usually outweigh these. Aerobic exercise risks can include:

• Acute cardiovascular events like stroke
• Muscle cramps
• Possibly sprains or strains

Talk to a healthcare provider immediately if you experience any pain while exercising.

How To Get Started

When beginning any new exercise regimen, you may want to talk to a healthcare provider if you're concerned about your health risks or to better program a workout schedule. Make sure you go slowly when you begin incorporating aerobic exercise into your workout. As you start, work up to these goals:

• Frequency: Perform aerobic exercise 3 to 4 times per week.
• Intensity: Work out hard enough to reach your target heart rate.
• Time: Work out for at least 20 minutes without stopping.

The CDC recommends you aim to do moderate-intensity aerobic activity for 150 minutes per week.

Trying a new workout can seem intimidating. Here are a few tips as you begin doing aerobic activities:

• Don't skip your warm-up: Walk or cycle for 5-10 minutes to increase blood flow to your muscles and get them feeling warm and loose.
• Go slowly: Build up your endurance. Don't put pressure on yourself to hit your maximum time or heart rate goals right away.
• Drink water. Staying hydrated will help you perform better during your workouts.
• Try a few activities. The benefit of aerobic workouts is you have a lot of options. Find an activity you genuinely enjoy doing so you're having fun while working out.
• Cool down: Take another 5-10 minutes at the end of your workout to let your heart rate gradually slow down. You can go for a short walk and perform a few stretches. Hold each stretch for 30 seconds.

A Quick Review

Aerobic exercise uses large muscle groups (legs, glutes, core, etc.) at the same time, usually in a rhythmic way, for a prolonged time. Exercises include brisk walking, jogging, hiking, swimming, spinning, and dancing.

You should aim for about 150 minutes of moderate aerobic exercise per week. Health benefits include improved cardiovascular health, decreased stress, and disease prevention. Talk to a healthcare provider before starting any new exercise regimen.

Frequently Asked Questions

The CDC recommends you aim to do moderate-intensity aerobic activity for 150 minutes per week. This can be broken down into three to four aerobic exercise sessions per week. Build up to this, but in each session, aim for at least 20 minutes of exercise without stopping.

Aerobic exercise involves your sustained physical effort that's typically between 30 and 60 minutes. It's more about duration and less about intensity. Examples include walking, jogging, hiking, and cycling.

Anaerobic exercise is another form of cardio in which you should only be able to sustain activity for about 30 seconds before you need a break. It should feel pretty difficult for you to catch your breath. Examples include heavy weightlifting and sprinting.

The talk test can help you measure your exercise intensity level. During moderate-intensity exercise, you should be able to talk but not sing. If you're doing vigorous-intensity exercise, you should only be able to say a few words at a time without needing to pause and breathe.

Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system .  World J Cardiol . 2017;9(2):134-138. doi:10.4330/wjc.v9.i2.134

Centers for Disease Control and Prevention. How much physical activity do adults need?

American Heart Association. Endurance Exercise (Aerobic) .

American Academy of Orthopaedic Surgeons. Aerobic Exercise .

Franklin BA, Billecke S. Putting the benefits and risks of aerobic exercise in perspective :  Current Sports Medicine Reports . 2012;11(4):201-208. doi:10.1249/JSR.0b013e31825dabd4

Centers for Disease Control and Prevention. Measuring Physical Activity Intensity .

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health & living health center / exercise & fitness a-z list / aerobic exercise article

Aerobic Exercise

• Medical Author: Richard Weil, MEd, CDE
• Medical Author: Dr. Sruthi M., MBBS
• Medical Editor: Melissa Conrad Stöppler, MD

What is aerobic exercise?

Why do you need aerobic exercise, how much physical activity do you need, what are aerobic exercise examples, what's a 10-minute aerobic exercise routine, what activity is the best aerobic exercise, list of types of aerobics classes, list of 7 examples of home and gym aerobic workout routines, what is an example of a daily home aerobic exercise program, what are the benefits of aerobic exercise, how many calories do you burn with different types of aerobic exercise, how do you calculate your target heart rate during aerobic exercise, aerobic vs anaerobic exercises, can aerobic exercise prevent diabetes, heart disease, obesity, and weight control, can aerobic exercise prevent cancer, osteoporosis, and depression, what resources are available to people interested in aerobics.

Imagine that you're exercising. You're working up a sweat, you're breathing hard, your heart is thumping, blood is coursing through your vessels to deliver oxygen to the muscles to keep you moving, and you sustain the activity for more than just a few minutes. That's aerobic exercise (also known as "cardio" in gym lingo), which is any activity that you can sustain for more than just a few minutes while your heart, lungs , and muscles work overtime. In this article, I'll discuss the mechanisms of aerobic exercise : oxygen transport and consumption, the role of the heart and the muscles, the proven benefits of aerobic exercise, how much you need to do to reap the benefits, and more.

What is the difference between cardio and aerobic exercises?

Aerobic and cardio exercises are often used interchangeably, as they both entail activities that elevate heart rate and breathing, thereby enhancing cardiovascular health. However, they have slightly different mechanisms. Aerobic exercise focuses on utilizing oxygen for converting carbohydrates and fats into energy, whereas cardio exercise aims to boost heart rate and enhance the heart's pumping efficiency to meet the body's demand for oxygen. Aerobic exercise involves big muscle groups in rhythmic, repeating movements, which improves cardiovascular health and overall well-being. Aerobic exercises include brisk walking , cycling , swimming , dancing, and sports such as basketball and tennis.

Cardio exercises, also known as cardiovascular exercises, focus on the heart and circulatory system and include activities such as jogging, cycling, swimming, or rowing. While aerobic exercises refer to activities that increase heart rate and breathing, cardio exercises focus on strengthening the heart muscle and improving its efficiency in pumping blood throughout the body. All cardio exercises are aerobic exercises since they raise heart rate and oxygen intake. However, not all aerobic exercises are cardio-focused, as they also focus on muscular endurance and flexibility.

The beginning

It all starts with breathing. The average healthy adult inhales and exhales about 7 to 8 liters of air per minute. Once you fill your lungs, the oxygen in the air (air contains approximately 20% oxygen) is filtered through small branches of tubes (called bronchioles ) until it reaches the alveoli. The alveoli are microscopic sacs where oxygen diffuses (enters) into the blood. From there, it's a beeline direct to the heart.

Getting to the heart of it

The heart has four chambers that fill with blood and pump blood (two atria and two ventricles) and some very active coronary arteries. Because of all this action, the heart needs a fresh supply of oxygen, and as you just learned, the lungs provide it. Once the heart uses what it needs, it pumps the blood, oxygen, and other nutrients out through the large left ventricle and the circulatory system (cardiovascular system ) to all the organs, muscles, and tissues that need it.

A whole lot of pumping going on

Your heart beats approximately 60-80 times per minute at rest, 100,000 times a day, more than 30 million times per year, and about 2.5 billion times in a 70-year lifetime! Every beat of your heart sends a volume of blood (called stroke volume -- more about that later), along with oxygen and many other life-sustaining nutrients, circulating through your body. The average healthy adult's heart pumps about 5 liters of blood per minute.

Oxygen consumption and muscles

All that oxygen being pumped by the blood is important. You may be familiar with the term "oxygen consumption." In science, it's labeled VO2, or volume of oxygen consumed. It's the amount of oxygen the muscles extract or consume from the blood, and it's expressed as ml/kg/minute (milliliters per kilogram of body weight). Muscles are like engines that run on fuel (just like an automobile that runs on fuel); only our muscles use fat and carbohydrates instead of gasoline. Oxygen is a key player because, once inside the muscle, it's used to burn fat and carbohydrates for fuel to keep our engines running . The more efficient our muscles are at consuming oxygen, the more fuel we can burn, the more fit we are, and the longer we can exercise.

The average sedentary adult will reach a level of oxygen consumption close to 35 ml/kg/minute during a maximal treadmill test (where you're asked to walk as hard as you can). Translated, that means the person is consuming 35 milliliters of oxygen for every kilogram of body weight per minute.

That'll get you through the day, but elite athletes can reach values as high as 90 ml/kg/minute! How do they do it? They may have good genes for one, but they also train hard. And when they do, their bodies adapt. The good news is that the bodies of mere mortals like the rest of us adapt to training too.

The U.S. Centers for Disease Control and Prevention (CDC) recommends aerobic exercise as a crucial component of a healthy lifestyle. Aerobic physical activity makes you breathe faster and your heart beat quicker. This promotes blood circulation, strengthens the heart and lungs, aids in weight management , elevates mood and energy levels, and builds muscle strength and endurance.

The U.S. National Institutes of Health (NIH) recommends individuals to engage in at least 150 minutes of moderate-intensity aerobic activity per week, such as 30 minutes a day, 5 days a week. According to the NIH, regular aerobic exercise, such as brisk walking, jogging, or swimming, reduces the risk of heart disease , hypertension , type 2 diabetes , and cancer . Doing aerobic exercise regularly can help you live a longer, healthier life by improving both your physical and mental health .

According to the CDC, adults need at least 150 minutes of moderate-intensity activity, or 75 minutes of vigorous-intensity activity, or a mix of both, every week. Adults also need at least two days of muscle-strengthening activity each week. You don't have to do it all in one go. It's okay to break it up into smaller sessions throughout the week, like 30 minutes a day for 5 days.

The Physical Activity Guidelines for Americans, released by the US Department of Health and Human Services (HHS) highlight the importance of physical activity and a balanced diet in promoting good health and lowering the risk of chronic diseases.

Here are the key CDC recommendations (based on the Physical Activity Guidelines for Americans ) on the appropriate amount of exercise for maintaining health across different age groups and special populations:

• Preschool-aged children (aged 3-5): They should be physically active throughout the day to enhance growth and development.
• Children and adolescents (aged 6-17): They should engage in at least 60 minutes of moderate-to-vigorous physical activity daily, primarily aerobic activities. Muscle-strengthening and bone-strengthening activities should be included at least three days a week.
• Adults: Adults should aim for at least 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity aerobic activity per week. Muscle-strengthening activities that involve all major muscle groups should be performed on two or more days a week.
• Older adults (65 years and above): The recommendations are similar to those for adults, but older adults should also include balance training and take into account their fitness levels and any chronic conditions.
• Pregnant and postpartum women: They should aim for at least 150 minutes of moderate-intensity aerobic activity per week. Those who were physically active before pregnancy can continue their activities with medical consultation.
• Adults with chronic health conditions and disabilities: Adults with chronic diseases or disabilities with good mobility should aim for 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities for two or more days. If they are unable to reach these standards, they should engage in regular physical activity appropriate to their abilities.

There are two other physical activity guidelines in the United States.

• The first, the Surgeon General's Report on Physical Activity and Health, is a lifestyle recommendation. That is, you can modify it to fit into your daily routine and activities of daily living. The recommendation is that for substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. Moderate intensity is equivalent to feeling "warm and slightly out of breath" when you do it.
• The second recommendation is from the American College of Sports Medicine. The ACSM recommends performing moderate-intensity aerobic activity for a minimum of 30 minutes, five times per week OR vigorous-intensity aerobic activity for a minimum of 20 minutes, three times per week.

Which one you choose is a personal choice. They are not intended to compete with each other but rather to provide options and maybe even complement each other. Of course, there's no downside to working out regularly with aerobic exercise and also becoming more physically active as per the Surgeon General (take more stairs, mow the lawn by hand, park far away from the store, and walk), so combining them might be a good decision.

There are several ways to approach aerobic training. I'll use walking as an example of aerobic activity and go through some of the training methods. You can plug in any other aerobic activity if you prefer, such as running.

"Is walking an aerobic exercise?"

Walking is regarded as an aerobic exercise, as it requires sustained action with broad muscle groups at a moderate intensity, relying on oxygen to convert carbohydrates and lipids into energy. Walking for extended durations improves cardiovascular health, helps with weight management, and strengthens lower-body muscles. Moreover, walking contributes to mental well-being by reducing stress and anxiety . It's accessible to practically everyone because it doesn't require any particular equipment and can be done anywhere.

What are the “5 aerobics?”

Five examples of aerobic exercises other than walking include:

Running or jogging:

• Running or jogging is a faster-paced activity and is typically done outdoors or on a treadmill.
• It improves cardiovascular health, burns calories, increases leg strength, and boosts mental health.
• Swimming involves propelling oneself through water with synchronized arm and leg movements.
• It may include many strokes such as freestyle, breaststroke, backstroke, and butterfly.
• It offers a full-body workout with minimum impact on joints, increa ses cardiovascular fitness, and strengthens muscles.
• Cycling can be done on a stationary bike or outside on a bicycle.
• It involves pedaling to move the bike forward or maintaining a consistent pace on a stationary cycle.
• It improves cardiovascular health, strengthens legs and core muscles, has a low impact on joints, and can be enjoyed as a social activity.
• Dancing involves rhythmic movements to music.
• Various forms of dancing include Zumba, hip-hop, salsa, and ballroom.
• Dancing promotes cardiovascular health, improves coordination and balance, burns calories, and is enjoyable and entertaining .
• Rowing can be done on an ergometer or in water.
• Pulling a handle toward the torso while pushing with the legs simulates rowing motion.
• It provides a full-body workout, improves cardiovascular fitness, strengthens back, arm, and leg muscles, and offers low-impact joint training.

"Simple" aerobic training

The simplest method of starting is just that simple. Select the number of minutes you'd like to walk for (let's say 20 minutes for your first walk) and head out the door or step on the treadmill and go for it. Remember that to make it aerobic you want to walk at a pace that leaves you feeling "warm and slightly out of breath" and one that you can sustain for the time that you planned. In this case, set your sights on completing 20 minutes and pace yourself to do it. If you start too quickly, then you may poop out too soon. It's not important how fast you do it; it's just important that you attempt to complete the time. If you find 20 minutes is too ambitious, then start with less. Again, the most important thing is to get started. You can always add more later on.

Simple aerobic training, such as step movements, is an excellent technique to boost cardiovascular fitness, coordination, and muscle strength.

Aerobic step exercises include:

Basic step-up:

• Put your right foot onto a step and raise your left foot to keep it next to your right foot.
• Step down with your right foot and then bring down your left foot.
• Repeat it as if you are going up and down the stairs.
• This exercise strengthens your legs and glutes while improving cardiovascular fitness.

Step touch:

• Stand next to the step.
• Step up with your right foot and then tap your left foot against the step.
• Step down with your left foot, then your right foot.
• Repeat on the opposite side.
• This exercise improves coordination and balance while offering a cardiovascular workout.

Knee raises:

• Step up with your right foot, then raise your left knee to hip level.
• This exercise enhances balance, coordination, and core strength.

Lateral step-up:

• Stand sideways to the step.
• Step up sideways with your right foot, then lift your left foot to meet it.
• This exercise improves lateral movement and coordination, as well as leg and glute strength.

Step kicks:

• Step up with your right foot and kick your left foot forward.
• This exercise increases heart rate, boosts flexibility, and strengthens legs.

Five-out, five-back training plan

As discussed above, I like the simplicity of the five-minute out, five-minute back aerobic training plan. And like I said, you can increase gradually to 15 minutes out, 15 minutes back. It's aerobic and you'll get a training effect as long as you feel warm and slightly out of breath when you do it.

Interval training

Interval training is more intense than simple aerobic training. It's a very effective way to increase your fitness level (remember stroke volume and mitochondria activity!), but it's tough, so I recommend holding off until you build up to 20-30 minutes of aerobic exercise. The idea of intervals is to set up work to active-rest ratios (work:active-rest), and as you get more fit, decrease the active-rest interval and increase the work interval. The work interval of the ratio is a speed that is faster than what you usually do, and the active-rest interval is your usual speed. To do it, you start at your usual speed for five to eight minutes, then increase the speed to the work interval for one to three minutes, then slow down to your usual speed for a few minutes to catch your breath (this is the active-rest interval), and then you repeat the cycling for the duration of your workout.

Here are some examples of interval training using walking as the activity:

Training Plan #1

Try the following if you currently walk for 30 minutes at 3.5 mph on the treadmill.

• Interval 1: 3.5 mph for five minutes to warm up
• Interval 2: 3.8 mph for one minute
• Interval 3: 3.5 mph for three minutes to catch your breath (active rest)
• Interval 4: 3.8 mph for one minute
• Interval 5: 3.5 mph for three more minutes, and so on until you reach 30 minutes.

After a few weeks, you can try increasing using plan #2.

Training Plan #2

The work:active-rest ratio in the above example is 1:3. Over weeks and months, you increase the work interval and decrease the active rest. For example:

• Interval 2: 3.8 mph for two minutes
• Interval 3: 3.5 mph for two minutes (active rest)
• Interval 4: 3.8 mph for two minutes
• Interval 5: 3.5 mph for two more minutes, and so on until you reach 30 minutes.

Training Plan #3

The work:active-rest ratio in the above example is 1:3. Over weeks and months you increase the work interval and decrease the active rest. For example:

• Interval 2: 3.8 mph for three minutes
• Interval 3: 3.5 mph for one minute (active rest)
• Interval 4: 3.8 mph for three minutes
• Interval 5: 3.5 mph for one more minute, and so on until you reach 30 minutes.

As you can see, the ratio changed from 1:3 to 3:1 (work to active rest). The next step would be to do all four minutes at 3.8 mph (the new active rest) and increase the work interval for one minute to 4.0 mph.

One final note. Spin class is interval training. It's done at gyms on special spin cycles with an instructor who barks out orders to increase the intensity and then slow down to catch your breath. It's addictive, and people who do it regularly swear by it. You should already be doing some aerobic exercise and be reasonably conditioned before you try it, but I recommend it if you're looking for one of the toughest workouts around.

Heart rate training

You can get more specific with your aerobic interval training and use heart rate since it's an excellent indication of how hard you are working. Let's use jogging on a treadmill as the aerobic activity in this example. For example, if your heart rate is at 70% of your predicted maximum when you jog at 6 mph, then start at that speed and either increase the speed or elevation so that your heart rate increases to 85% or even 90% for one minute, then back to your usual jogging speed for three minutes to elicit a heart rate of 70%. Start with a 1:3 work:active-rest ratio. That's a good starting point, and as you increase the work intervals and decrease the active-rest ratios like in the examples above, you'll notice that your conditioning improves so that your heart rate will be lower at higher speeds.

It's a good idea to plan your intervals. Write them down so that you don't have to think about them while you're working out. I also suggest intervals no more than one to two times per week because they are tough workouts and you will need some time to recover. It's okay to do aerobic activity on days in between your intervals, but give your body a chance to recover from the intervals before doing them again.

Increasing duration and intensity

The general rule for increasing aerobic activity is 10% per week. Interestingly, there's no evidence to suggest that a 10% increase is the safest and most effective amount of time to increase, but that's the rule of thumb and it seems to work pretty well. So, if you're walking for 20 minutes, then the next increase ought to be two minutes for the following week. The bottom line though is to listen to your body. If you find that increasing by 10% is very easy, then go ahead and try a little more. But if you find that you are tired for hours after your workout, or chronically sore or achy from your workouts, then you know you need to cut back to 10% increases. Learn how to listen to your body and everything should be OK.

High-intensity interval training

High-intensity interval training (HIIT) is an aerobic exercise that consists of short bursts of intense activity followed by intervals of lower-intensity exercise or rest. When compared to typical steady-state cardio, HIIT is far more effective in improving cardiovascular fitness, burning calories, and increasing overall endurance in less time.

Common HIIT aerobic exercises include:

Jumping jacks

• Begin with your feet together and arms at your sides.
• Jump up, spread your legs, and raise your arms high.
• Jump again to return to your starting position.
• Begin in a standing position and squat down, placing your hands on the floor.
• Jump your feet back into a plank position, then do a push-up.
• Return your feet to your hands, and jump up with arms raised.

Run in place, raising your knees as high as possible, aiming to reach waist level.

Mountain climbers

• Start in a plank position.
• Bring one knee to your chest and quickly switch legs to simulate a running action while on a plank.

Engaging in a 10-minute aerobic exercise routine can be a convenient and flexible way to meet the CDC's recommendations for physical activity. The CDC emphasizes that adults should aim for 150 minutes of moderate-intensity activity each week, 75 minutes of vigorous-intensity activity, or a combination of the two, spread throughout the week. This could mean 30 minutes (or three sessions of at least 10 minutes each) per day for five days a week.

Here is a sample 10-minute aerobic exercise routine that aligns with CDC guidelines:

• Warm-up (two minutes): To get your body ready for exercise, begin with a brief warm-up. For around two minutes, you can do arm circles, light stretches, or stationary walking.
• Cardiovascular workout (six minutes): Pick a cardiovascular workout that you find enjoyable and are capable of doing at a moderate to intense level. You can choose to jog in place, do jumping jacks, dance, or walk quickly. For six minutes, focus on increasing your breathing and heart rate while performing the selected activity.
• Cool-down (two minutes): After your aerobic workout, take two minutes to relax your body and gradually reduce your heart rate to avoid feeling lightheaded or uncomfortable. Spend around two minutes gently stretching the main muscular groups in your body, including your hamstrings, quadriceps , calves, chest, and shoulders.

This routine is a combination of a warm-up, cardiovascular activity, and cool-down to offer a well-rounded 10-minute aerobic workout. It is important that you pay attention to your body, modify the intensity as necessary, and speak with a healthcare provider, particularly if you have any underlying health issues.

The significance of a 10-minute aerobic exercise lies in its ease and flexibility to fit into a hectic schedule, making it simpler to maintain continuity and incorporate physical activity into everyday life. Regular involvement in such routines can result in improved endurance, weight management, and mental health, demonstrating that even brief periods of exercise can have major health benefits. Various studies provide evidence that exercising for brief periods may enhance your fitness, even if you are not already active.

The most effective aerobic exercise plan varies from person to person, depending on their health, age, goals, and interests. Therefore, it's important to try different options until you find the one that suits you best. An aerobic training program includes a combination of moderate to high-intensity cardio, such as jogging, swimming, or cycling, and strength training exercises.

For example, a beginner could start with 20-30 minutes of brisk walking three times per week, gradually increasing the intensity and frequency of their workouts. At the same time, weight training exercises can be done two to three times per week.

It is recommended that you adhere to the CDC guidelines, which call for at least 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic physical exercise every week. Both levels of intensity help meet aerobic exercise goals. Intensity refers to how hard your body works during these activities. One thing to remember is that one minute of vigorous-intensity activity is equivalent to two minutes of moderate-intensity activity.

Examples of moderate-intensity exercises:

• Brisk walking
• Water aerobics
• Bicycling slower than 10 miles per hour
• Playing doubles tennis

Examples of vigorous-intensity exercises:

• Jogging or running
• Swimming laps
• Bicycling 10 miles per hour or faster
• Playing singles tennis

Step, funk-fusion, hip-hop, jazz, kickbox, boot camp, cardio box...There are dozens of classes to choose from. They last anywhere from 30 to 60 minutes and vary in intensity.

Here's some advice for choosing classes:

• Classes are generally rated as beginner, intermediate, and advanced. Choose the level that fits your condition. It's no fun taking an advanced class if you're a beginner. It will be hard and frustrating and you won't enjoy the experience. Watch the class or speak with the instructor to help you decide what's right for you. Sometimes it comes down to the class time that fits your schedule, but just be sure to not get in too far over your head.
• Low-impact classes mean that one foot always stays on the ground. They are less intense than high-impact and may be more suitable if you are a beginner. Some classes are now called, "high-low" or "mixed-impact," which means they combine low and high-impact moves. Again, speak with the instructor if you're not sure.
• High impact means both feet leave the ground, so there will be jumping and balance moves. Stick with lower-impact and more gentle and rhythmic dance classes if you are concerned about the pounding (low back problems, knee arthritis , or other joint injuries).
• Experiment until you find the classes that work best for you.

Classes are great for people who like to exercise with others, who like to dance, who like music and rhythm, who want the extra motivation and energy that an instructor and class provide, and who prefer the structure and schedule of a regular class. Classes, equipment, and videos are all great ways to stay fit and healthy, but if you're limited by injury or other conditions, then aerobic exercise chair workouts may be just the thing (see resources for online vendors). The instructor leads you through a workout in a chair and it's great exercise. You might not need chair exercise, but you may have a parent or friend who does. Exercise videos and DVDs make great gifts!

The bottom line to equipment, classes, and videos is that if they get your heart rate elevated and keep it there, then it's aerobic and it counts!

That's it!

There you have it. Aerobic exercise is awesome stuff! It strengthens your heart, adds strength to your muscles, makes them more efficient fuel burners, increases your endurance and your energy, improves your mood, makes you fit and healthy, and much, much more. Is 30 minutes of aerobic exercise enough? It could take as little as 30 minutes out of your day for a tremendous payoff, so I suggest giving it a shot. Follow my advice for getting started by doing only what is realistic and building up slowly. You have only health and fitness to gain, and you're worth it! Good luck!

The activity you choose is a personal choice and it varies for everyone, so you need to experiment until you find what works best for you.

Here are 7 possible types of workouts at home:

• Rowers, treadmills, bikes, and cross-country skiers are all effective if you use them.
• There is some suggestion that some individuals are more inclined to exercise at home with equipment than at the gym or a class.
• Some individuals prefer to go to the gym while others are perfectly content to work out at home on their equipment in front of their TV. TV can make time pass quickly, and so can your favorite movie, music, scholarly courses taught by professors, or books on tape (see resources for online vendors).
• Finding something that will distract you might just make that 30-minute workout bearable, and believe it or not you might even look forward to it! After all, it could be the only 30 minutes in your day that you have all to yourself. Indulge!
• Aerobic exercise videos and DVDs are also effective if you use them! They are convenient if you prefer to work out at home instead of taking a class at a studio or a gym, and there are hundreds to choose from. I suggest that you check out Collage Video (http://www.CollageVideo.com), or give them a call and ask for a recommendation.
• Also, check if your local library rents exercise videos on tape or DVD. And by the way, there are videos for all types of activity; from weight training to tai-chi, to stretching.
• Check out all the possibilities to add flexibility and strength training to your cardio workout.

My suggestion for getting started with an exercise program is almost always the same. Keep it simple, keep it practical, keep it convenient, keep it realistic, keep it specific, and don't try to make up for years of inactivity all at once. Select any activity and amount of time where the probability of sticking with it is high. You may not love walking, but if you can do it right outside your door, it requires no special equipment, and you already know how to do it (you've been walking your entire life!), then walking might be your best bet for getting started because it's so convenient.

What I mean by "be specific" pertains to setting exercise plans. Planning is helpful for behavior change, and I suggest that you set goals each week. I suggest writing down what day(s) of the week you'll exercise, what time of day, minutes of activity, location, and the activity that you'll do. Be as specific and realistic as possible, and remember that it's not how much you do when you get started but that you simply get started (getting started is usually the hardest part).

A sample plan might look like this:

• Monday: Take a 20-minute brisk walk at 7 a.m. around the block four times.
• Tuesday: Do the same as on Monday.
• Wednesday: Take a 20-minute walk at 6:30 p.m. (right before dinner) around the block.
• Thursday: Take the day off.
• Friday: Take a 20-minute walk at 7 a.m. around the block.
• Saturday: Walk with your family at 10 a.m. for 45 minutes in the park.
• Sunday: Bike ride with your spouse for 60 minutes in the park at noon. Mom will babysit.

Another plan I like is the five-minute out, five-minute back plan. Just like it sounds, you walk for five minutes from your starting point, turn around, and walk back. It's simple and doable for almost everyone. It's a change in your activity behavior even though it's not all that much, and you can increase as you get more used to it. From five minutes you could go to seven and a half out, seven and a half back, a total of 15 minutes just like that. And you can keep your eye on 15 out, 15 back, and there you go meeting the Surgeon General's recommendation of 30 minutes. If you're feeling ambitious, you can add some abdominal crunches and push-ups once you get back.

For push-ups, if you can't do a standard one on the floor, modify them by leaning against a wall, leaning against a table, or on your knees on the floor. The slower you go the harder they are. Start with two to three sets of crunches and push-ups, 12-15 repetitions, three to four days a week. As they get easier, you can increase the intensity of crunches by going slower or putting your legs in the air with your knees bent. As push-ups get easier, you can go to the next lower level (for example, from wall to table to on your knees on the floor).

I suggest keeping records of your weekly progress by writing down what happens, or at least checking off that you followed through, and then setting your weekly plan every week for at least three months. Then at three months, you can evaluate your progress and see if any changes need to be made. How will you know if you're ready to stop setting weekly goals each week? Ask yourself if you believe you will be exercising regularly in six months. If the answer is "I'm not sure," or "no," then you ought to continue to set weekly goals. If you are confident that you can maintain the behavior and will be exercising in six months, then you may not need to set weekly goals, but at the first sign of slipping, you ought to go back to it.

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How our bodies adapt

Here's what happens inside your body when you do aerobic exercise regularly:

• Your heart gets stronger and pumps more blood wit h each beat (larger stroke vol ume). Elite athletes, as I just mentioned, can have stroke volumes more than twice as high as average individuals. But it's not just that. Conditioned hearts also have greater diameter and mass (the heart's a muscle too and gets bigger when you train it), and they pump efficiently enough to allow for greater filling time, which is a good thing because it means that more blood fills the chambers of the heart before they pump so that more blood gets pumped with each beat.
• Greater stroke volume means the heart doesn't have to pump as fast to meet the demands of exercise. Fewer beats and more stroke volume mean greater efficiency. Think about a pump emptying water from a flooded basement. The pump works better and lasts longer if it can pump larger volumes of water with each cycle than if it has to pump faster and under more strain to get rid of the water. High stroke volume is why athletes' hearts don't pump as fast during exercise and why they have such low resting heart rates; sometimes as low as 40 beats per minute, whereas the average is 60-80 beats per minute.
• Downstream from the heart are your muscles, which get more efficient at consuming oxygen when you do regular aerobic exercise (remember, "consuming" oxygen means that the muscles are taking the oxygen out of the blood). This happens because of an increase in the activity and number of enzymes that transport oxygen out of the bloodstream and into the muscle. Imagine 100 oxygen molecules circulating past a muscle. You're twice as fit if the muscle can consume all 100 molecules than if it can only consume 50. Another way of saying it is that you're twice as fit as someone if your VO 2 max is 60ml/kg/min. and theirs is 30ml/kg/min. In terms of performance in this scenario, you'll have more endurance because your muscles won't run out of oxygen as quickly.
• Mitochondria inside the muscle increase in number and activity. Mitochondria are the powerhouses of your cells. They do all the heavy-duty work to keep you moving. They use oxygen to burn the fat and carbohydrate that makes you go. The good news is that they increase in number and activity, by as much as 50%, in just a matter of days to weeks in response to regular aerobic exercise in adults of all ages.

Burn, baby, burn

I mentioned that fat and carbohydrates are the fuels our muscles burn. The difference between them is that fat is high-test; it contains 9 calories per gram whereas carbohydrate has only 4, so you get more energy and can go farther on a gram of fat than on a gram of carbohydrate.

You want to burn fat because it's such an efficient fuel, plus it's nice to lose some of your excess fat! The catch is that you need more oxygen to burn fat because it's denser than carbohydrates. The good news is that your body gets better at using oxygen and burning fat when you do regular aerobic exercise; as I described, your heart pumps more blood, your muscles consume more oxygen, and you have more mitochondria.

Aerobic exercise burns lots of calories. Below is a table of minutes of continuous activity necessary to expend 300 calories based on your body weight and different exercise types.

Heart rate reserve

Your heart rate rises during aerobic exercise. It can rise from 70 beats per minute (bpm) at rest to as high as 170 bpm or even higher during exercise, depending on the intensity of the exercise, your fitness level, your age, and other factors. Whether your training is aerobic or anaerobic is determined by the intensity of your workout, and monitoring the intensity is the key to knowing which one you're doing.

For many individuals, simply monitoring how the body feels while exercising is enough to determine the proper aerobic intensity. I recommend "warm and slightly out of breath" as the cue for aerobic activity; that is if you feel warm and slightly out of breath while you're exercising, then that's good enough.

On the other hand, some people like to know with more precision how their body is doing during exercise. If that's the case for you, then taking your heart rate during exercise and using a target heart rate training zone might be just the ticket.

• Target heart rate zones range anywhere from 50% to 100% of your maximum heart rate (your maximum heart rate is based on your age).
• Aerobic exercise is anything less than 85%, and anaerobic exercise is anything above that.
• A nice starting point for a sedentary individual is somewhere in the range of 50% to 65% (you can always increase as you get more fit) and 65% to 85% for more conditioned individuals.

I recommend the heart-rate reserve method for calculating a target heart rate. Here are the formula and an example of the method for someone 27 years of age, assuming a resting heart rate of 70 bpm, and a training range of 70%. If you plug in other values, you can get other ranges.

Here's the heart rate reserve formula:

• Max HR = 220 - Age 
• Heart Rate Reserve (HRR) = Max HR - resting heart rate 
• Training Heart Rate = HRR x percent at which you want to train
• Target Heart Rate = Training Heart Rate + resting heart rate

Assuming a resting heart rate of 70 bpm, 27 years old, and 70% training range:

• Max HR = 220 - 27 = 193
• Heart Rate Reserve (HRR) = 193 - 70 = 123
• Training Heart Rate = 123 x .70% = 86
• Target Heart Rate = 86 + 70 = 156

So this 27-year-old exerciser will try to maintain a target heart rate of 156 beats per minute while doing aerobic exercise.

Please note: There's been some recent research to suggest a new way of estimating maximum heart rate. The formula is the following:

• Multiply 0.7 times your age.
• Subtract that number from 208.

An example if you're 26 years old is: 0.7 x 26 = 18, then the Max HR is 208 - 18 = 190. You'd then take the Max HR of 190 and plug it in as usual to the formula above. This new formula makes a slightly bigger difference as you get older.

You can read a complete review of heart rate training zones.

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Aerobic vs. anaerobic exercises

According to the NIH, aerobic exercise refers to activities that primarily use oxygen to produce energy for sustained periods. These exercises typically involve moderate-intensity activities performed over an extended period and they rely on continuous oxygen intake to fuel muscular activity. Aerobic exercise primarily targets the cardiovascular system, improving heart and lung function, and increasing endurance over time. Aerobic exercise has numerous health benefits, including improved cardiovascular health, reduced risk of chronic diseases such as heart disease and diabetes , weight management, and enhanced mood and mental well-being.

Examples of aerobic exercises:

• Running/jogging
• Jumping rope (moderate pace)
• Stair climbing
• In-line skating
• Tennis (doubles)

Anaerobic exercises involve short bursts of intense physical activity performed without relying on oxygen for energy production. These activities require high levels of power and strength. Anaerobic exercise primarily targets muscle strength, power, and hypertrophy (muscle growth), rather than cardiovascular endurance. They may lead to improvements in muscle mass, strength, and power, as well as enhanced metabolism and fat loss, especially when combined with aerobic exercise and proper nutrition .

Examples of anaerobic exercises:

• Sprinting: Short, quick runs of no more than 100 meters
• Strength training and weightlifting: Exercises that use heavy weights and few repetitions such as bench presses, deadlifts, and bicep curls
• High-intensity interval training (HIIT): Short bursts of intense exercise (such as burpees or mountain climbers) followed by rest or low-intensity periods
• Calisthenics: Intense exercises such as jump squats, box jumps, and plyo push-ups
• Jumping rope: Short periods of intense and fast-paced jumping
• Hill sprints: Uphill sprinting for a short distance but with maximum effort
• Isometric exercises: Holding body still under tension, such as planks and wall sits
• Resistance band exercises: Sprints or resisted squats done with resistance bands
• Bodyweight exercises: Push-ups, pull-ups, and dips performed quickly or with added resistance
• Agility drills: Quick movements requiring sudden direction changes, such as cone drills or ladder drills

It’s important to note that a complete fitness program must include both anaerobic and aerobic workouts. The CDC recommends an average of 150 minutes of moderate activity each week, along with two or more days of strength training (or anaerobic exercise).

Anaerobic exercise concentrates on muscle strength, power, and hypertrophy, whereas aerobic exercise concentrates on cardiovascular health and endurance. Including both forms of exercise in your regimen can have a positive impact on your overall fitness and health.

To maximize the benefits of anaerobic exercises, it's important to engage in high-intensity workouts with short recovery periods between sessions. Maintain proper technique and adhere to a consistent exercise routine. Additionally, follow a balanced diet rich in proteins, carbohydrates, and healthy fats, and stay hydrated to fuel your workouts effectively. Avoid overtraining and make necessary adjustments to sustain your exercise regimen.

No study has been more conclusive about the role of healthy lifestyle changes (diet and exercise) in preventing diabetes than the Diabetes Prevention Program. It was a study of more than 3,000 individuals at high risk for diabetes who lost 12-15 pounds and walked 150 minutes per week (five 30-minute walks per day) for three years. They reduced their risk of diabetes by 58%. That's significant considering there are 1 million new cases of diabetes diagnosed each year. Aerobic exercise can also improve insulin resistance . Insulin resistance is a condition in which the body doesn't use insulin properly, and this condition can occur in individuals who do and do not have diabetes. Insulin is a hormone that helps the cells in the body convert glucose (sugar ) to energy.

Many studies have shown the positive effects of exercise on insulin resistance. In one, 28 obese postmenopausal women with type 2 diabetes did aerobic exercise for 16 weeks, three times per week, for 45-60 minutes, and their insulin sensitivity improved by 20%.

Cardiovascular disease

The list of studies that show that aerobic exercise prevents or reduces the occurrence of cardiovascular disease is so long that it would take this entire article and probably five others just like it to review all of the research. One of the most important is one of the earliest. In a study of more than 13,000 men and women, it was shown that the least fit individuals had much higher rates of cardiovascular disease than fit individuals -- in some cases, the risk was twice as high. Aerobic exercise works in many way s to prevent heart disease; two of the most important are by reducing blood pressure and allowing blood vessels to be more compliant (more compliant means that they become less stiff and it's less likely for fat to accumulate and clog up the vessels). Results like these have been proven over and over again.

Obesity and weight control

Aerobic exercise is believed by many scientists to be the single best predictor of weight maintenance. You can lose weight without exercise by reducing your caloric intake enough so that you burn more calories than you consume, but it takes a regular dose of exercise to keep your weight off. How much is not clear, but somewhere between 30 and 40 minutes of vigorous exercise several times per week, to 45 to 75 minutes of moderate-intensity exercise five or more days per week is probably about right. Your mileage will vary, and so once you get to the weight that you want to be at you'll need to experiment with different amounts of exercise until you find the one that works for you.

The American College of Sports Medicine recommends that overweight and obese individuals progressively increase to a minimum of 150 minutes of moderate-intensity physical activity per week, but for long-term weight loss , overweight and obese adults should eventually progress to 200 to 300 minutes per week of moderate-intensity physical activity. These are general guidelines, and so again, you need to experiment to see what works for you.

Scientists have recently become interested in the effects of aerobic exercise on cognitive function. It has been shown in rats that the use of a running wheel every day stimulates new brain cells to grow in as few as 12 days. Brain cells in humans can't be studied directly, but what has been shown is that rates of dementia and Alzheimer's disease are lower in older individuals who exercise three or more times per week compared with older adults who exercise fewer than three times per week. In some cases, the risk is 62% lower. Evidence is also accumulating that active individuals perform better on cognitive function tests such as tests of memory and spatial relations than sedentary individuals.

Perhaps no area of exercise science has been more studied than the benefits of aerobic exercise. There is a mountain of evidence to prove that regular aerobic exercise will improve your health, your fitness, and much more. Here's a partial list of the documented health benefits of aerobic exercise.

Cancer prevention

Research is clear that physically active men and women have about a 30%-40% reduction in the risk of developing colon cancer compared with inactive individuals. It appears that 30-60 minutes per day of moderate- to vigorous-intensity physical activity is needed to decrease the risk, and there is a dose-response relationship, which means that the risk declines the more active you are. There is reasonably clear evidence that physically active women have a greater reduction in risk of breast cancer compared with inactive women. Like colon cancer , it appears that 75 to 150 minutes per day of moderate- to high-intensity physical activity is needed to decrease the risk, and there is likely a dose-response relationship as well. Research is inconsistent regarding whether physical activity plays any role in the prevention of prostate cancer . There are relatively few studies on physical activity and lung cancer prevention. The available data suggest that physically active individuals have a lower risk of lung cancer ; however, it is difficult to completely account for the risks of active and passive cigarette smoking as well as radon exposure. There is little information on the role of physical activity in preventing other cancers .

Cancer treatment

There's some good news for people undergoing cancer treatment. In one study, aerobic exercise performed five days per week for 30-35 minutes for six weeks at 80% of maximal heart rate reduced fatigue in women being treated for cancer. In another study, 10 weeks of aerobic exercise at 60% of maximum heart rate for 30-40 minutes, four days per week, reduced depression and anxiety in female cancer patients. Aerobic exercise isn't a panacea when it comes to cancer, but evidence suggests that it certainly can help.

Osteoporosis

Osteoporosis is a disease characterized by low bone density , which can lead to an increased risk of fracture . The good news is that exercise may increase bone density or at least slow the rate of decrease in both men and women. It may not work for everyone, and the precise amount and type of exercise necessary to accrue benefits are unknown, but there is evidence that it can help. In children, there is good news, too. It seems that active children have greater bone density than sedentary children and that this may help prevent fractures later in life.

Most of us who exercise regularly understand that exercise can elevate our mood. There have been several studies investigating the effects of exercise on depression . In one of the most recent studies, it was shown that three to five days per week for 12 weeks of biking or treadmill for approximately 30 minutes per workout redu ced scores on a depression questionnaire by 47%. It's not a substitute for therapy in a depression that causes someone to be unable to function (in which case medication and/or psychotherapy may be necessary), but for milder forms of depression, the evidence is persuasive that it can help.

Fitness Resources

• Calculate Your BMI Here
• Exercises for Healthy Aging

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http://www.cdc.gov/nccdphp/dnpa/physical/

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http://www.CollageVideo.com

http://www.armchairfitness.com

http://www.chairdancing.com

http://www.cdc.gov/nccdphp/dnpa/physical/recommendations/

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Benefits of Aerobic Exercise: How to Live Longer

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