Examples of Aerobic Exercise for Healthy Living

There’s multiple manner to improve cardiovascular health with aerobic or ‘cardio’ exercising that increases your heart rate and this article will let you know the examples of aerobic exercise and the benefits of it that you need to know before engaging yourself into aerobic exercises.

examples of aerobic exercise
An exercising body is a healthy body

List and examples of aerobic exercise


Walking

Running

Swimming

Aquarobics

Cycling

Rowing

Boxing

Aerobic or ‘cardio’ classes

Team sports

Dancing


Examples of aerobic exercise


examples of aerobic exercise

Running


Like walking, running is an inexpensive exercise you can do anywhere at a time that suits you. It is beneficial in helping to improve heart and bone health. 



Its advantage over walking is that it improves heart fitness and burns kilojoules at a greater rate, It takes roughly an hour for a walker to burn the same number of kilojoules that a runner burns in 30 minutes.


Jogging is running at a slower pace which is still a great aerobic exercise, Like walking, running or jogging can be a social activity you can do with a friend or in a group, Many areas have running clubs which welcome runners of all skill levels. Examples of aerobic exercise

examples of aerobic exercise


Things to consider

Running is a high-impact exercise so the injury risk is higher than with walking, Common problems include injuries to the knee, shin splints and ankle sprains. 


If you can, you should aim to run on dirt tracks or grass rather than on the road as this puts less stress on the feet and knees, Runners and joggers need well-fitted running shoes designed to cushion the impact of running.


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If you’re not normally active, it’s important to start with regular walking first before gradually building up to jogging or running, and speak to your doctor before starting any new exercise program.

examples of aerobic exercise

Swimming


If it’s too hot to walk or run, swimming can be a cool way to get fit, It’s a low-cost workout for the whole body especially the muscles of the back, shoulder and arms and improves flexibility as well.


It’s a good way to exercise if you’re overweight, pregnant or have joint problems as the water helps support your weight and can reduce the pressure on your joints, The risk of injury to muscles, ligaments or joints is also low.

examples of aerobic exercise


Things to consider

It’s less effective for weight loss compared to walking or running, And because it’s not a weight-bearing exercise, it doesn’t reduce the risk of bone loss, If you’re swimming outdoors, remember to use sunscreen and reapply at regular intervals.

examples of aerobic exercise

Walking


Let’s look at some of the ways a walking habit can improve your health:


  • Better cardiovascular fitness

  • Stronger leg muscles

  • Lower blood pressure

  • Lower risk of heart disease, diabetes, bowel cancer and osteoporosis.

It’s also a safe, low-impact exercise that most people can do and it’s especially good if you’re overweight, unused to physical activity or pregnant.


Walking for 30 minutes a day at moderate intensity is great, Walking for a longer period of time is better still. As you get fitter, you will be able to walk more briskly. 


Walking up and down hills will also help to boost stamina and leg strength, You’ll get even more benefits from a walk if you swing your arms as this helps you walk faster and can burn 5 to 10 percent more kilojoules.

Examples of Aerobic Exercise


Things to consider

If you are aiming for weight loss, the National Heart Foundation of Australia recommends you walk at a moderate intensity for 45 minutes to an hour on most days of the week to lose weight and keep it off. Examples of aerobic exercise

Examples of Aerobic Exercise

Cycling


Cycling does double duty as an aerobic workout as well as being a low-cost, eco-friendly form of transport. 


It’s good exercise for improving leg strength and toning leg and buttock muscles ,but with less stress on joints compared to running or walking. 


If you’d rather not ride outdoors, exercise bikes at home or in a gym are a good alternative.


Spinning classes available at some fitness centres are another indoor cycling option, These involve simulating different biking activities on a stationary bike, for example, cycling uphill or sprints and are choreographed to music.

Examples of Aerobic Exercise

Things to consider

If you ride outdoors a helmet is essential, as well as reflective clothing if you ride when it’s dark. You need to maintain your bike so that it’s safe to ride and know how to ride safely on the road.

Examples of Aerobic Exercise

Rowing


Rowing is a low-impact alternative to running or cycling that can improve heart fitness and strengthen the muscles of the upper body, back and abdomen. 


You can enjoy rowing outdoors by joining a rowing club or hiring a rowboat, or indoors using a rowing machine at the gym or at home.

Examples of Aerobic Exercise

Things to consider

Whether you’re rowing on water or indoors, it’s important to use the correct technique to avoid injury, especially to the lower back. 


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Other common injuries include knee pain, tendonitis in the wrist and blisters on your hands, If you join a club, you should get advice on technique from the coach; if you use a rowing machine at the gym, ask a qualified instructor. 


If you row outdoors, you also need to be able to swim and wear a life jacket, know how to row safely  and remember to use sunscreen!

Examples of Aerobic Exercise

Boxing


This is a good aerobic workout that also boosts upper body strength and helps you let off steam. 


Boxing classes are widely available in many gyms, Some classes involve sparring with a partner you take it in turns to hold a pad or pads while the other person punches them while wearing boxing mitts, Others involve no mitts or pads, just air punching and other moves that simulate boxing training. Examples of aerobic exercise


You can also use a punching bag either at the gym or in your own home.

Examples of Aerobic Exercise

Things to consider

You need hand-eye coordination to punch a pad or punching bag so it may be trickier than you think but you’ll soon improve with regular practice. 


You won’t get a black eye because there’s no combat involved, but there’s a risk of injury to hands and wrists if you’re punching a pad or punching bag. 


Many gyms provide boxing mitts, however you’ll need to bring your own cotton gloves to wear inside.

Examples of Aerobic Exercise

Aerobic or ‘cardio’ classes



Available in most gyms and community centres, these classes keep you moving to music using a variety of different exercises that raise your heart rate.

Examples of Aerobic Exercise


Things to consider

Classes can vary in their intensity with some classes more suited to beginners than others — so check first. 


As with running there’s always the chance of injury to knees or ankles, but a good instructor should ensure you exercise correctly to reduce the risk, You may not need to join a gym full time to take advantage of aerobic classes as many gyms offer casual classes. Examples of aerobic exercise

Examples of Aerobic Exercise

Team sports


Fast-paced sports such as soccer, netball or basketball provide an aerobic workout, improve muscle and bone strength  and provide a social activity as well.

Examples of Aerobic Exercise

Things to consider

There’s a risk of injury especially to knees and ankles, You’ll need to fit training and match commitments into your schedule.

Examples of Aerobic Exercise

Dancing


Faster styles of dancing such as jazz, hip hop, African and Latin American can provide an aerobic workout and improve flexibility and bone strength as well as being a lot of fun. 


It’s also an indoor activity you can do in all weather conditions, Dancing classes are available in many community centers, gyms and dance schools.

Examples of Aerobic Exercise


Things to consider

You may need special shoes, depending on the dance style you choose.

Examples of Aerobic Exercise

Aquarobics


These exercise sessions are done in a swimming pool and are available at some fitness centres or through local community health services. 


Aquarobics is a low-impact way to improve heart fitness and muscle strength without stressing the joints, It’s particularly suitable for anyone who’s pregnant, has joint problems and is overweight or unused to exercise.

Examples of Aerobic Exercise

Things to consider

Like swimming, aquarobics is less effective for weight loss and doesn’t improve bone strength.


Examples of Aerobic Exercise

Benefits of aerobic exercise


Here are the major health benefits of aerobic exercise

  • Helps regulate blood sugar


Regular physical activity helps regulate insulin levels and lower blood sugar, all while keeping body weight in check.


In a study on people with type 2 diabetes, researchers found that any form of movement, either aerobic or anaerobic, may have these effects.

  • Reduces asthma symptoms


Aerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks. 


You should still talk to your doctor before beginning a new exercise routine if you have asthma, however, They may recommend specific activities or precautions to help keep you safe while working out.

  • Reduces chronic pain


If you have chronic back pain, cardiovascular exercise specifically low-impact activities, like swimming or aqua aerobics  may help you get back muscle function and endurance. 


Exercise can also help you lose weight, which may further reduce chronic back pain.

Examples of Aerobic Exercise

  • Improves brain power


Did you know that the brain starts losing tissue after you reach age 30? Scientists have uncovered that aerobic exercise may slow this loss and improve cognitive performance.


To test this theory, 55 older adults submitted magnetic resonance imaging (MRI) scans for evaluation. The participants were then examined to assess their health, including aerobic fitness, The adults who were most fit showed fewer reductions in the frontal, parietal, and temporal areas of the brain. Overall, their brain tissue was more robust. Examples of aerobic exercise


What does this mean for you? Aerobic exercise does the body and brain good.

Examples of Aerobic Exercise

  • Boosts mood


Moving your body may also improve your mood. In one study on individuals with depression, participants walked on a treadmill doing intervals for 30 minutes a session, After 10 days, they were asked to report any changes in their mood.


All participants reported a significant reduction in their symptoms of depression, These results suggest that engaging in exercise, even for a short period of time, may have a big impact on mood.

Examples of Aerobic Exercise


You don’t need to wait almost two weeks to see improvement, The study results revealed that even a single exercise session may be enough to give you a boost.

Examples of Aerobic Exercise

  •  Aids sleep


If you’re having trouble sleeping at night, try cardiovascular exercise during your waking hours.


A study on individuals with chronic sleep issues revealed that a regular exercise program combined with sleep hygiene education is an effective treatment for insomnia.


Participants engaged in aerobic activity for 16 weeks and then completed questionnaires about their sleep and general mood, The activity group reported better sleep quality and duration, as well as improvements in their daytime wakefulness and vitality.


Exercising too close to bedtime may make it more difficult to sleep, however. Try to finish your workout at least two hours before bedtime.


In conclusion:


the majority should intention to get round 30 minutes of mild cardiovascular interest at the least five days every week.


This works out to round one hundred fifty minutes or 2 half of hours consistent with week. you can blend up intensities and activities to hold it interesting.


In case you’re new to pastime, start short and sluggish. you could continually build as your fitness degree improves. don't forget: Any movement is higher than no movement. Examples of aerobic exercise


If you’re pressed for time, consider breaking up your workout all through the day into several 10-minute chunks. Even quick sessions of aerobic exercise are sufficient to obtain the advantages.
Examples of Aerobic Exercise for Healthy Living Examples of Aerobic Exercise for Healthy Living Reviewed by samuel mbagwu on 11/11/2018 11:57:00 AM Rating: 5

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