There are many different types of exercise worth trying, as they all offer unique benefits. However, when it comes to physical health, weight loss, and longevity, nothing beats aerobic exercise. Studies show that people who perform an hour of aerobic exercise a day have a 15% lower risk of mortality.
That's a staggering improvement when you think about it, and you may want to consider incorporating aerobic exercises into your routine. So, what are some examples of aerobic exercise to try? We're glad you asked!
What Is Aerobic Exercise?
The term aerobic literally means "with oxygen", and it's a type of exercise that conditions your cardiovascular system. Essentially, your body has to rely on higher levels of oxygen that you breathe to perform these movements, as opposed to anaerobic exercise, which uses fuel from your muscle stores.
Why Is Aerobic Exercise So Important?
You've probably heard health experts stress the particular importance of aerobic exercise, but have you ever asked why?
To start, aerobic training forces your heart to pump much faster to transport oxygen. Contrary to popular belief, your lungs won't change too much from aerobic training, but strengthening your heart is essential for preventing heart disease, promoting longevity, lowering blood pressure, and so much more.
You don't have to go crazy to enjoy these benefits either. Even getting your heart rate up once a day with low-impact aerobic exercise will offer major health benefits if you stick with it.
Also, we can't forget to mention the weight loss benefits. Aerobic exercises are the best way to help aid with weight loss, as they can help you burn up to 800 to 900 calories per hour, depending on the exercise and intensity. That means that if you ate your maintenance calories every day, it would only take four hours of exercise a week to burn one pound of fat.
Consequently, adults should aim to reach a minimum of 150 minutes of aerobic exercise per week, ideally broken into five 30-minute workouts. Therefore, it's essential to choose aerobic activities that you enjoy. Otherwise, it's unlikely you will reach these goals week after week.
Fortunately, this can be any type of aerobic exercise that you want, and there are plenty of options to choose from!
Examples of Aerobic Exercise
There are plenty of different types of exercise to choose from, and aerobic types are undoubtedly the best for your health.
Try them all, stick to one, or switch up your exercises by the season. There's no shortage of different types of aerobic exercises to choose from, so pick whatever you will stick to. Here are some great examples.
Keep in mind that these aren't in order from best to worst or vis versa. However, swimming does offer some unique benefits, as it incorporates just about every muscle group in your body. For many, it's also a very enjoyable activity!
If you want a fun, aerobic exercise that will help you strengthen and condition your whole body, you can't beat swimming. If you have limited time to work out during the week, swimming is arguably the best option, as it's a great way to condense your workouts.
Remember, the same goes for pool games like water polo, so don't think you're limited to doing laps!
Running is one of the most natural and effective aerobic exercises you can do. It's likely what you think of when the term "aerobic exercise" comes to mind.
There's no shortage of options for running, either. Diversify your running workouts to get the most benefit, but even running at a 6 mph pace has been shown to increase longevity and offer major health benefits. You don't have to run marathons or be a fast sprinter to enjoy these benefits.
Running with proper form will help strengthen your joints, leg bones, hips, lower back, and more. Again, you aren't limited to running in circles or on a treadmill. These benefits are the same when playing any sport that involves running!
For those of us who like to go a little faster, there are few better ways to travel around your area than cycling. Also, spin classes are widely available at gyms across the country.
Also, if you have any issues with your ankles, shoulders, or other joints, cycling tends to have a lesser impact, making it a safer option for many people.
4. Jump Rope
If you have a few feet of clearance over your head and a 10x10 space, you can jump rope. It's a great way to get cardiovascular training in without having to go anywhere, and you can make it fun by learning new techniques or tricks!
They may not be your favorite, but they're very effective at training your upper body, lower body, and your heart. The best part is that this is an exercise you can perform anywhere at any time, regardless of space or equipment.
6. Squat or Lunge Jumps
Squat jumps and lunge jumps are fantastic lower-body exercises that can train your strength, power, balance, coordination, and your heart. Don't listen to anyone who tells you that you need certain equipment to get a good leg workout. If you feel like you could use more weight, wear a weighted vest or a backpack.
Still, these exercises require no equipment, and they can offer a killer workout. Give them a try and see for yourself!
7. Niche Exercises
If you want to invest in equipment, if it's the right season, or if you just want to try something new, there are plenty of options. Here are a few examples of aerobic exercises you may want to try to spice up your workout routine:
- Hiking or mountaineering
- Cross-country skiing
- Team sports
The list goes on. Keep in mind almost any physical activity can become an aerobic exercise if you put in the effort and sustain your elevated heart rate. That's all there is to it, so find what you enjoy and try it out for yourself!
Boost Your Workouts Today
Now that you know some examples of aerobic exercise, try them out and see what works best for you. There's no shortage of options to try, and you may find something you love. Just remember to follow up with quality nutrition, proper rest, and recovery time for the best results!
Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.