Aerobic exercise in the gym
Your local gym is a great place for aerobic exercise. They tend to have equipment such as treadmills, stationary bikes and elliptical machines. There may also be a pool where you can swim.
If you are not sure how to use a certain type of exercise equipment, always ask a professional or trainer for help.
1- Swimming
Equipment: swimming pool, swimwear, goggles (optional)
Benefits: Swimming is a low-impact exercise, so it's great for people recovering from injuries or living with limited mobility. It will 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 are new to swimming, start by signing up for swimming 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 swim time.
If your gym has a pool, try swimming as an aerobic exercise. It's a low-impact exercise, so it's a good choice if you're prone to injury.
You'll also raise your heart rate, strengthen your muscles, and build strength and endurance—all without putting extra stress on your body.
You can start by swimming laps in one stroke like freestyle. As you swim more, add more strokes. For example, you can do 1 to 4 rounds
of freestyle followed by 1 to 4 rounds of breaststroke or backstroke.
If you're tired, take a break by the pool between rounds. Always follow the safety guidelines and guidelines of the pool where you swim.
2-Stationary bike
Equipment: stationary bike
Benefits: This low-impact exercise helps improve leg strength and cardiovascular endurance.
Safety: Ask a trainer at the gym to help you adjust the bike so that the seat is at the correct height. This will help reduce the risk of injury or falling off the bike.
When cycling at home, a general rule of thumb is to adjust your bike seat height so that you maintain 5 to 10 degrees of bend (slight
bend) in the knee before reaching full range. Doing so will reduce the compression of the knee joint. It is not recommended to fully lift the knee when riding a stationary bike.
Duration and frequency: 35 to 45 minutes, 3 times a week
Riding a stationary bike is another option for low-impact cardio. Stationary bikes are great cardiovascular exercise, help you develop leg
strength, and are easy to use. Many gyms and exercise studios offer cycling classes that use stationary bikes. But you can still benefit
from continuous cycling training without a clock. After stretching and warming up at an easy cycling pace for 5 to 10 minutes, increase
the pace to 75 to 80 revolutions per minute (RPM) and aim for 20 to 30 minutes of steady cycling. Let cool for 5 minutes. Finish by stretching. Keep enough resistance on the bike so that you feel like you're pushing on the pedals instead of feeling like the pedals are pushing on your legs. Increase endurance for more demanding workouts.
3-Elliptical
Equipment: elliptical machine
Pros: Elliptical machines provide a good cardiovascular workout with less stress on the knees, hips and back compared to treadmills or
walking on roads or trails.
Safety: Look forward, not down. Use the handles if you feel insecure or to help you get on and off the machine.
Duration and frequency: 20 to 30 minutes, 2 to 3 times a week
The elliptical machine may seem intimidating at first, but once you get the hang of it, it's easy to use. After warming up at an easy pace
for 5 to 10 minutes, maintain an upright posture and use your legs to move the machine by pedaling. Always look forward, not down at
your feet. Keep your shoulders back and abs engaged. Let cool and remove from the machine to stretch.
Increase the resistance of the machine for a more challenging workout.
Aerobic exercise in class
If you don't feel alone at work, the classroom can provide a supportive and encouraging environment. If you are new, ask your teacher to
show you the correct form. If necessary, they can help you modify the exercises if you are a beginner.
Start with group classes at your local fitness center 2-3 times a week. You can always go later if you enjoy the exercise.
4-Cardio kickboxing
Equipment: sports shoes (sneakers)
Benefits: Kickboxing is a high-impact exercise that builds strength and endurance. It can also reduce stress and improve your reflexes.
Safety: Drink plenty of water during class. Rest if you feel dizzy.
Duration and frequency: 60 minutes, 1 to 3 times a week
Cardio kickboxing a combination of martial arts, boxing and aerobics. Your class can start with a warm-up with jogging, jumping jacks,
or strength exercises like push-ups. Then expect a series of punches, kicks and hand strikes for the main workout.
At the end there can be core or strengthening exercises. Always finish your workout with cool down and stretching.
5-Zumba
Equipment: sports shoes (sneakers)
Benefits: Zumba is good for heart health, improves coordination, tones the whole body and can help reduce stress.
Safety: Drink plenty of water in class. Rest if you feel tired or dizzy. If you are prone to ankle injuries, you can wear shoes that provide
good ankle support.
Duration and frequency: 60 minutes, 1 to 3 times a week
If you like to dance, zumba is a fun alternative to aerobic exercise. After warming up, your instructor will lead the class through easy-to-
follow dance moves accompanied by upbeat music. You finish by cooling down and stretching.
Shoes are mandatory. Drink plenty of water throughout the class. You can always rest and regroup if you are tired.
6-Indoor cycling class
Equipment: stationary bike, cycling shoes (optional), padded cycling shorts or trousers (optional)
Benefits: Indoor cycling classes strengthen and improve muscle tone and cardiovascular endurance.
Safety: If you're new or need a refresher, ask an instructor to help you set up a stationary bike. Lower your resistance if you're tired or
rest if you're dizzy
Duration and frequency: 45 to 60 minutes, 1 to 3 times a week
Unlike a leisurely bike ride, cycling lessons will get your heart rate up. May contain resistance and incline components for maximum
training benefits. It will help you strengthen and strengthen your muscles. Some classes require cycling shoes that you "clip" onto your
bike. You can usually rent them at your facility.
Most classes last 45 to 60 minutes and include a warm-up, cool-down and stretching. Bring water to class. If you are a beginner, you can reduce the resistance of the wheel and relax easily in fatigue.
