Everyone knows that some of the keys to continuing a healthy lifestyle are eating a balanced diet, getting enough sleep, and exercising. While any movement and physical activity can be beneficial, many experts agree that the best type of exercise is aerobic.
What Is Aerobic Exercise?
Aerobic exercise is cardiovascular exercise—or “cardio”—that raises your heart rate. During aerobic exercise, blood is pumped throughout the body at an accelerated pace, and the lungs take in a greater amount of oxygen.
The word “aerobic” means “with oxygen,” suggesting that breathing determines the amount of oxygen that reaches the muscles. The oxygen in muscles facilitates their movement, providing the energy needed for physical activity. The body generates this energy by utilising its reserves of carbohydrates and fats in combination with oxygen.
Depending on its intensity, aerobic exercise can be performed for prolonged periods. The cardiovascular and muscular systems work together to enable you to carry out sustained activity that you can maintain for at least 30 minutes.
Benefits of Aerobic Exercise
Many health experts agree that aerobic exercise constitutes the most important component of any fitness routine. Anyone can advantage from this type of exercise; in fact, the more frequently you engage in cardio, the better your physical fitness will become. Over time, you will notice that you gain greater strength and health, and that you can exercise for increasingly longer periods.
Aerobic exercise offers numerous benefits, including:
- Burning fat can lead to weight loss.
- Lowering your resting heart rate.
- Increasing endurance and physical strength.
- Improving heart, muscle, and lung health.
- Reducing the risk of rising high blood pressure, diabetes, strokes, obesity, and heart disease.
- An improvement in mood, including a reduction in stress and anxiety.
- An increase in levels of “good” cholesterol (HDL), which helps keep arteries cleaner.
One of the most important benefits of aerobic exercise is its ability to increase life expectancy. Various studies show that people who incorporate regular exercise into their fitness routine live longer than those who do not.
Examples of Aerobic Exercise
The best part about incorporating aerobic exercise into your fitness routine is that there are many different types, so you are sure to find one you enjoy. Any activity that raises your heart rate and breathing rate can be considered an example of aerobic exercise—especially those activities performed continuously over extended periods of time.
Some examples of aerobic exercises you can try include:
- Running or jogging
- Cycling
- Swimming
- Walking
- Hiking
- Inline skating
- Cardio machines, such as the treadmill or cryptic
- Stair climbing
- Rowing
- Dancing
- Skiing
- Jumping rope
- Playing sports such as basketball, soccer, hockey, volleyball, or other games
These types of activities are sustained for longer periods. Activities such as weightlifting, high-intensity interval training (HIIT), plyometrics (rapid-movement exercises that build muscle strength), or callisthenics are considered anaerobic. These are brief, fast-paced exercises that do not utilise oxygen as an energy source.
Anaerobic activities utilise energy already stored in the muscles and can typically be performed for only 10 to 15 seconds at a time. This type of exercise helps burn fat, build muscle, and strengthen bones. These exercises can be incorporated into your aerobic fitness routine.
Getting Started
Experts recommend performing aerobic exercise three to seven days a week. In each session, aim to sustain the activity for at least 30 minutes.
If you wish to increase your level of physical activity, consult your doctor first if you have any medical condition that limits your mobility. It is also advisable to seek your doctor’s advice if you have never exercised before, if you smoke, or if you suffer from any chronic illness.
Start your fitness routine by choosing an activity that you enjoy. Doing something you enjoy can help you achieve your goals and maintain a long-term workout routine. Exercise should be viewed as an activity you enjoy doing, not as a punishment.
If you are a beginner, try to engage in 5 to 10 minutes of continuous activity. A good plan to follow includes a five-minute warm-up, 5 to 10 minutes of aerobic activity, and five minutes of cool-down and stretching. Repeat this routine several times during your first week. Over the following weeks, gradually increase the amount of time you devote to aerobic activity. Try to pick up the pace—for example, by walking faster. You will sign that the activity becomes easier and that you can sustain it for longer periods. As you become more relaxed, you can try a wider diversity of aerobic exercises that you might enjoy.