Aerobic exercise is any form of cardiovascular fitness or "cardio". This can include activities such as brisk walking, swimming, running or cycling.
By definition, aerobic exercise means "with oxygen." Aerobic activities increase your breathing and heart rate. Aerobic exercise helps maintain a healthy heart, lungs and circulatory system.
Aerobic exercise is different from anaerobic exercise. Anaerobic exercises such as weightlifting or sprinting involve rapid bursts of energy. They are made with maximum effort in a short time. It's not like aerobic exercise. You have been doing aerobic exercise for a long time.
Read on to learn more about aerobic exercises that you can try at home or at the gym. And remember, always talk to your doctor before starting any new aerobic exercise.
1. 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 must be adjusted to your height. Stand with both feet in the middle of the rope and pull the handles to your armpits. That's the height you're going. If it's too long, cut it or tie it so it doesn't blow the rope.
Duration and frequency: 15 to 25 minutes, 3 to 5 times a week Tracking a jump rope circuit is a great activity indoors or out, although you'll want to make sure you have plenty of space.
Your circuit routine should take 15 to 25 minutes to complete
If you are a beginner:
1-Start by running forward and swing the rope above your head and below your feet. Do this movement for 15 seconds.
2-Then reverse direction and trot backwards while continuing to swing across the rope. Do this movement for 15 seconds.
3-Finish your set with a jump for 15 seconds. To do this, jump rope in place and as you jump, switch between jumping your feet to the sides and then back to the middle, similar to how you move when jumping. Do this movement for 15 seconds.
4-Rest 15 seconds between sets.
5-Repeat 18 times.
2. Aerobic strength circuit
Equipment: gym shoes (sneakers), sturdy chair or bench for dipping
Benefits: This exercise improves the health of the heart and cardiovascular system, strengthens and strengthens large muscle groups. Safety: Focus on proper form with each exercise to avoid injury. Keep your heart rate moderate. During this exercise you should be able to hold a short conversation. Duration and frequency: 15 to 25 minutes, 3 to 5 times a week This aerobic circuit is designed to get your heart rate up.
Perform the following strength exercises for 1 minute: squats lunges handles tricep dips torso twisting
Then run or walk in place for 1 minute before active rest. It's a circuit. Repeat the circuit 2 to 3 times. You can rest up to 5 minutes between circuits. After cooling with a little stretching.
3. 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 improve mood, to name a few.
Safety issues: Choose well-lit, multiple walking routes. Let someone know where you are. Duration and frequency: 20 to 30 minutes, 2 to 3 times a week
If you're new, walk twice a week for 20 to 30 minutes. Your pace should be conversational as you run. To begin with, you can alternate between 5 minutes of walking and 1 minute of walking. To stay injury-free, always stretch after running.
4. Walking
Equipment: sports shoes (sneakers)
Benefits: Walking every day can lower your risk of heart disease, obesity, diabetes, high blood pressure and depression.
Safety: Walk in well-lit and crowded areas. Choose shoes that provide good ankle support to reduce the risk of injury.
Duration and frequency: 150 minutes a week or 30 minutes 5 days a week
If walking is your main form of exercise, aim to get 150 minutes a week. This can be broken down into 30 minute walks 5 days a week. Or walk briskly for 10 minutes at a time, 3 times a day.
You can also track how many steps you take each day with a fitness tracker. If your goal is to walk 10,000 steps a day, start with your base (the current amount you walk) and gradually increase your daily steps. You can do this by increasing your daily steps by an additional 500 to 1,000 steps per day every 1 to 2 weeks. So once you know your basics, add an extra 500 to 1,000 steps. Then, 1 to 2 weeks later, increase your daily step count by another 500 to 1,000 steps.
