Aerobic Exercises
What is Exercise?
It is a planned program of
physical activities usually
designed to improve physical
fitness with the purpose of
increasing physical fitness level.
What are the examples of
your exercise routine?
What is Aerobic?
Aerobic exercise is any type of
cardiovascular conditioning. It
can include activities like brisk
walking, swimming, running, or
cycling. You probably know it
as “cardio.”
By definition, aerobic exercise means
“with oxygen.” Your breathing and
heart rate will increase during aerobic
activities. Aerobic exercise helps keep
your heart, lungs, and circulatory
system healthy.
Aerobic exercise differs from anaerobic
exercise.
Anaerobic exercises involve quick burst
of energy and are performed at
maximum effort for a short time. The
energy systems used are the ATP and
Glycolytic System.
Oxygen is not REQUIRED.
Example:
1. Weightlifting
2. Sprinting
*They’re performed at maximum
effort for a short time.
At-home aerobic exercise
At-home aerobic exercise
Aerobic gym exercises
Aerobic class workouts
Types of Aerobic Exercises
Cardiovascular exercises can be done at
home. There are many you can do with
little to no equipment, too. Always warm
up for 5 to 10 minutes before starting any
exercise.
Jump rope
Equipment: gym shoes (sneakers), jump rope
Benefits: Jumping rope helps develop better body awareness, hand-foot
coordination, and agility.
Safety: Your jump rope should be adjusted for your height. Stand with
both feet on the middle of the rope and extend the handles to your
armpits. That’s the height you’re going for. If it’s too long, cut or tie it to
avoid tripping on the rope.
Duration and frequency: 15 to 25 minutes, 3 to 5 times per week
Aerobic strength circuit
Equipment: gym shoes (sneakers), sturdy chair or couch for dips
Benefits: This exercise increases heart and cardiovascular health, builds
up strength, and tones major muscle groups.
Safety: Focus on proper form with each exercise to avoid injury. Keep
your heart rate at a moderate level throughout. You should be able to
carry on a brief conversation during this exercise.
Duration and frequency: 15 to 25 minutes, 3 to 5 times per week
Aerobic strength circuit
This aerobic circuit is designed to get your heart rate up. Perform the
following strength exercises for 1 minute:
1. Squats
2. Lunges
3. Pushups
4. Dips
5. Torso twist
Running or jogging
Equipment: running shoes
Benefits: Running is one of the most effective forms of aerobic
exercise. It can improve heart health, burn fat and calories, and lift your
mood, just to name a few.
Safety concerns: Choose well-lit, populated running routes. Let
someone know where you’ll be.
Duration and frequency: 20 to 30 minutes, 2 to 3 times per week
Walking
Equipment: gym shoes (sneakers)
Benefits: Walking daily can reduce your risk of heart disease, obesity,
diabetes, high blood pressure, and depression.
Safety: Walk in well-lit and populated areas. Choose shoes that offer
good ankle support to reduce your risk for injury.
Duration and frequency: 150 minutes per week, or 30 minutes 5 days a
week
Aerobic gym exercises
Your local gym is a great place to get in some aerobic
exercise. They probably have equipment like treadmills,
stationary bikes, and elliptical machines. There may be a
pool for you to swim laps in, too.
Stationary bike
Equipment: stationary bike
Benefits: This low-impact exercise can help develop leg
strength.
Safety: Ask a trainer at the gym for help adjusting the bike so
that the seat is the correct height. This will help reduce your
risk for injury or falling off the bike.
Duration and frequency: 35 to 45 minutes, 3 times per week
Elliptical
Equipment: elliptical machine
Benefits: Elliptical machines provide a good cardiovascular
workout that’s less stressful on the knees, hips, and back
compared to the treadmill or running on the road or trails.
Safety: Look forward, not down. Use the handlebars if you
feel unsteady or to help you get on and off the machine.
Duration and frequency: 20 to 30 minutes, 2 to 3 times per
week
Swimming
Equipment: pool, swimsuit, goggles (optional)
Benefits: Swimming is a low-impact exercise, so it’s good for people prone to or
recovering from an injury or living with limited mobility. It can help you tone your
muscles and build strength and endurance.
Safety: Avoid swimming alone and, if possible, choose a pool with a lifeguard on
duty. If you’re new to swimming, begin by enrolling in swim lessons.
Duration and frequency: 10 to 30 minutes, 2 to 5 times a week. Add 5 minutes to
your swim time each week to increase your duration.
Aerobic class workouts
If you don’t like exercising on your own, a class can provide a supportive
and encouraging environment. Ask the instructor to show you proper
form if you’re new. They can help you modify the exercises if you’re a
beginner, if necessary.
Attend group classes at your local fitness center 2 to 3 times per week to
start. You can always go more frequently later on if you enjoy the
workout.
Cardio kickboxing
Equipment: gym shoes (sneakers)
Benefits: Kickboxing is a high-impact exercise that builds
strength and endurance. It may also reduce stress and improve
your reflexes.
Safety: Drink plenty of water throughout the class. Take a
break if you feel dizzy.
Duration and frequency: 60 minutes, 1 to 3 times per week
ZUMBA
Equipment: gym shoes (sneakers)
Benefits: Zumba is beneficial for heart health, improves coordination,
tones your entire body, and may help relieve stress.
Safety: Drink lots of water during the class. Take a break if you feel
tired or dizzy. You may want to wear shoes that provide good ankle
support if you’re prone to ankle injuries.
Duration and frequency: 60 minutes, 1 to 3 times per week
Indoor cycling class
Equipment: stationary bike, cycling shoes (optional), padded bicycle
shorts or pants (optional)
Benefits: Indoor cycling classes build strength and improve muscle tone
and cardiovascular endurance.
Safety: If your new or need a refresher, ask the instructor to help you
set up the stationary bike. Lower your resistance if you get tired, or take
a break if you feel lightheaded.
Duration and frequency: 45 to 60 minutes, 1 to 3 times per week
Benefits of Aerobic Exercises:
Reduce risk of heart attack
Reduce risk of type 2 diabetes
Recue risk of stroke
Help lose weight and keep it off
Help lower and control blood pressure
Increase stamina and reduce fatigue during exercise
Activate immune systems, making you less likely to get colds or flu
Strengthen the heart
Boost mood
Help you live longer than those who doesn’t exercise
References:
https://www.sharecare.com/health/fitness-exercise/what-is-exercise-definition
https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples#how-often-should-
you-exercise
