Aerobics is a type of physical activity that involves repetitive, rhythmic movements that are done at a moderate to vigorous intensity. These movements increase your heart rate and breathing, which helps to improve your cardiovascular fitness. Aerobic exercise can also help to burn calories and lose weight, build muscle strength and endurance, and improve your mood and overall health.
Types of Aerobic Exercise
There are many different types of aerobic exercise, including:
- Running
- Swimming
- Biking
- Dancing
- Jumping rope
- Rowing
- Elliptical training
- Stair climbing
- Aqua aerobics
You can choose the type of aerobic exercise that you enjoy the most and that fits into your lifestyle. If you are new to aerobic exercise, it is important to start slowly and gradually increase the intensity and duration of your workouts.
Benefits of Aerobic Exercise
Aerobic exercise has many benefits for your health, including:
- Improved cardiovascular fitness
- Increased calorie burning
- Weight loss
- Reduced risk of heart disease, stroke, and type 2 diabetes
- Improved blood pressure
- Stronger bones and muscles
- Increased flexibility
- Improved balance and coordination
- Reduced stress levels
- Improved mood
- Increased energy levels
How Much Aerobic Exercise Do You Need?
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. You can also do a combination of moderate- and vigorous-intensity activity.
In addition to aerobic exercise, the CDC also recommends that adults do muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week.
How to Start an Aerobic Exercise Program?
If you are new to aerobic exercise, it is important to start slowly and gradually increase the intensity and duration of your workouts. Here are some advice for starting an aerobic exercise program:
- Talk to your doctor before starting any new exercise program.
- Set realistic goals. Start with 30 minutes of moderate-intensity aerobic activity three or four times a week.
- Find an activity that you enjoy. If you don't enjoy an activity, you are less likely to stick with it.
- Warm up before each workout. This will help to prevent injuries.
- Cool down after each workout. This will help your body recover.
- Listen to your body. If you feel pain, stop the activity and rest.
Aerobic Exercise Safety
Aerobic exercise is generally safe for most people. However, there are some safety precautions that you should take, especially if you are new to exercise or have any health conditions. Here are some safety tips for aerobic exercise:
- Start slowly and gradually increase the intensity and duration of your workouts.
- Warm up before each workout and cool down afterwards.
- Listen to your body and stop if you feel pain.
- Stay hydrated by drinking plenty of fluids before, during, and after your workout.
- Wear comfortable clothing and shoes that fit properly.
- Avoid exercising in extreme heat or cold.