5 Best Aerobic Exercises For You To Stay Fit

Aerobic exercises refer to activities that involve or require oxygen. Aerobic exercises use oxygen to sufficiently meet the energy demands that are generated by aerobic metabolism. Aerobics combines stretching and strength training routines for improving overall fitness. The activities included in aerobics range from bicycling, swimming, walking, jumping rope, and using an elliptical trainer. Moreover, forms of dancing also make up the list of activities that require a sufficient flow of oxygen and thus can be termed exercise.

Aerobic exercises are aimed at cardiovascular conditioning that improves circulation and strengthens the heart, lungs, and blood vessels. It is one of the most endurance-building exercises, especially significant to keep up with the needs of the aging heart.

The types of aerobic exercises that you can indulge in vary according to the venue. If you are the most at ease at home, you may jump rope, jog, go for a run, or walk. Aerobic circuits can also be a productive way of going for cardiovascular conditioning. Moreover, if you are a gym person or have your very own gym with sufficient equipment, you can go swimming, do elliptical training, or use a stationary bike.

What Are The Benefits Of Aerobic Exercises?

Aerobic exercises, as justified by the term, provide a healthy amount of oxygen to your body and help with cardiovascular conditioning. The activities involved in the exercise routine improve heart health, burn calories, relieve stress, and improve your mood. Moreover, consistent aerobic exercises also have many health benefits such as;

• Reduced risk of heart disease
• Fewer chances of obesity
• Improved cholesterol levels
• Improved blood pressure levels
• Reduced risks of depression
• Improved sleep patterns

Aerobic exercises not only help tone your muscles as you go by them but also build strength and endurance.

Andrew Weil, director of the Arizona Center for Integrative Medicine at the University of Arizona, says that “Human bodies are designed for regular physical activity. The sedentary nature of much of modern life probably plays a significant role in the epidemic incidence of depression today. Many studies show that depressed patients who stick to a regimen of aerobic exercise improve as much as those treated with medication.”

Pro-Tip: You must warm up for about 10 minutes before you start exercising, for your body to catch up with the increased heart rate. Try a simple, gentle warmup such as a brisk walk or a light jog. It will help you maintain a steady breathing level when you start exercising.

What Are The Best Aerobic Exercises?

One: Aerobic Circuit

Aerobic Circuits are made up of exercises that are worked out for a determined period. It is directly followed by rest and instant recovery. For an aerobic strength circuit, set an exercise-to-rest ratio of 1:1, thus keeping the exercise and recovery times equal as well as steady. Moreover, keep in mind that the exercises you pick should not be too rigorous in intensity.

For example, do lunges for one minute and then rest for one minute. This way, you will be able to recover fully when you go on to the next round of exercises.

The benefits of aerobic circuits are that it helps increase cardiovascular health and improves strength. It also builds and tones large muscle groups that are essential for strength.

To create an effective circuit workout, follow these steps;

• Set your time durations to meet your exercise goals

As said earlier, it is important that you set the perfect exercise-to-work ratio for greater benefits.

• Choose a set of exercises related to your level and your goals

Aerobic circuits can be used for both strength building and cardiovascular conditioning. Thus, choose the ideal combination of exercises that pair the best with your end goals.

• Set the number of rounds

Assess the amount of time that you have at hand and compare it with your fitness level. Then choose the rounds of circuits that you will work out. For example, if you have a 30-minute break, a warm-up for 5 minutes and then use an aerobic circuit with a 1:2 work to rest ratio. Repeat the exercises five times and keep a one-minute recovery period before going on to the next circuit round. You will still have 5 minutes to spare.

Now that you have defined your circuit process, you can add the following exercises to your routine:

• Squats

Squats work your quadriceps, gluteus maximus, and hip flexors. It helps build muscle as well as tone your legs nicely. However, you must keep the right form and posture while you work out your squats.

Here’s how to do Squats:

• Stand straight with feet hip-width apart
• Lower down as if you are sitting in a chair
• Straighten your legs to lift back up
• Repeat the movement

If you are a beginner, you can use a chair to help you with your form until you get accustomed to it. Also, remember to look straight ahead for added posture perfection.

• Lunges

Lunges work your quadriceps and hamstrings and help with stability and balance in the body. It is also an effective exercise to work your calves and back muscles.

Here’s how to do Lunges:

• Start in a standing position
• Step forward and make a 90-degree angle with one foot
• Lift your front lunging leg to return to the starting position
• Repeat for each leg
• Do the reps on one leg and repeat for the other leg
• Keep switching between legs
• Determine the number of lunges you do by your aerobic circuit duration

Make sure that your front knee doesn’t go beyond your toes while your rear knee remains parallel to the ground.

• V-sit Twists

V-sit twists work your hip flexors, external and internal obliques, and rectus abdominis. It helps build core strength as well as hip flexor strength and balance.

Here’s how to do V-sits:

• Start by lying flat on the ground
• Lift your torso to meet your legs
• While you do so, twist your upper body to the left
• Reach with your right arm up toward your feet
• Lower your body
• Repeat for the right side and the left arm
• Determine the time duration with coherence to your aerobic circuit

V-sit twists can be challenging because of all the flexion and rotation involved. However, they engage all your abdomen muscles and many other major muscle groups too.

This set of aerobic circuits can be your go-to exercise routine. However, you can develop your very own exercise routine which is compatible with your needs and goals.

Two: Running – The Best Aerobic Exercise

In aerobic exercises, running is one of the most essential and effective ones. It improves cardiovascular conditioning, burns calories, relieves stress, and improves your mood. Running could be the most perfect form of beneficial aerobic exercise as it outperforms cycling, walking, and many other forms of aerobic exercise.

The benefits of running for the sake of exercise have been proven time and again with research and well-known studies. A study published in 2014 proves that ‘leisure-time running reduces all-cause and cardiovascular mortality risk’.

Running is a weight-bearing exercise that improves bone mineral density and reduces the chances of stroke, cancer, and other metabolic diseases.

How to Run?

Well, run. However, on a serious note, determine the time duration that you can run for. Set small-time pockets for running and increase every week. Make sure that you are wearing the right shoes and comfortable clothes.

• Run at your own pace
• Choose a comfortable surrounding, preferably one where you feel (and are) safe

Three: Jump Rope

Jumping rope is one of the best aerobic exercises that you can do at home. All you need is a jump rope and comfortable gym shoes/sneakers. Jumping rope helps develop better hand-foot coordination and swiftness.

For your aerobic metabolism, work jump rope for about 20 to 25 minutes 2 to 5 times per week. It is an incredible outdoor as well as indoor aerobic exercise.

How to Jump Rope?

• Adjust your jump rope to your height
• Swing the rope over your head and under your feet as you jog forward
• Continue for 20 seconds
• Repeat the movement of the rope while you jog backward
• Continue for 20 seconds

While you jump rope, look straight ahead with your chest out. Use a rope that is compatible with your height. Take gentle hops and let your wrists do the rope turning.

Jumping rope includes great coordination of your arms and legs. It builds better body awareness and helps identify areas where you may lack coordination. Wesley Brown, a fitness instructor at Session in New York City says that “Jumping rope recruits all the muscles that strengthen your calves, quads, and glutes along with engaging your shoulders, arms, and core.”

Four: Walking

However mainstream and easy it may sound, walking is a great aerobic exercise. Thus, if you are not going for complicated physical activity but need to improve your aerobic metabolism, a brisk walk can improve your health a lot. However, you need to be consistent with taking brisk walks as only consistency will bring you the best results.

The faster, farther, and more frequently you walk, the greater benefits you reap. You may start at an average speed and walk as near as the corner of your street. You can walk your way up the improved health ladder at your own pace.

As simple as it may sound, walking does have a technique. You can even turn your routine walk to the bus stop or the grocery store into a purposeful stride. All you have to do is;

• Relax your neck, back, and shoulders
• Keep your head up
• Freely swing your arms and bend your elbows slightly
• Keep your back straight – don’t slouch
• Keep up with a smooth pace

Track your progress while you stay motivated. A few minutes of walking each day can add up to the routine of your whole week.  Choose your track wisely, and wear something comfortable, especially your shoes.

Walking as an aerobic exercise helps with keeping a healthy weight, and preventing various critical diseases such as cancer, high blood pressure, and heart diseases. It also improves cardiovascular fitness, increases energy levels, relieves stress, and improves mood.

Five: Swimming

Swimming is one of the best low-impact aerobic exercises. It not only helps build endurance-like strength but also tones your muscles. Fix the duration and frequency of your swimming, depending on your level. If you are a beginner, it is essential that you either take swimming lessons or engage in supervised swimming.

Another added benefit of aerobic swimming is that it is a non-impact workout and does not add any additional strain to your body. It also improves the functioning of your heart and lungs, as well as improves the flow of blood to organs and tissues.

You can use several swimming styles as a part of your aerobic exercise routine;

• Backstroke
• Freestyle
• Butterfly
• Breaststroke

Aerobic swimming is comparatively longer in distance and duration. The techniques used are performed at an easier and more moderate pace. Thus the physical intensity required for aerobic swimming allows you to indulge in better aerobic activities.

Conclusion

Aerobic exercises are beneficial for your health, especially for cardiovascular conditioning. As you go about the exercises every day, you can improve upon the time duration and the exercise-to-work ratio of your activities. You may also include a mixture of challenging exercises for better results.

Also Read: Moderate Intensity Exercises – 5 Of The Best Ones