Aerobic fitness is exercise that uses the large muscle groups in an active way over a period of time, using oxygen to perform the task, according to "ACSM's Guidelines for Exercise Testing and Prescription." Some examples of aerobic fitness, also known as cardiovascular fitness, include walking, swimming, biking and sports. Before performing high intensity aerobic exercises, perform a proper warmup, and cool down after exercise. Before beginning an aerobic fitness routine, consult your health-care provider.
Walking
Walking is a good source of aerobic fitness for many people. No special skills or expensive equipment are required. All you need is a good pair of sneakers and a friend to keep you company. Walking requires the major muscles to work in order to move you along. These muscles require oxygen. Inside, outside or on a treadmill, walking contributes to improved cardiovascular fitness.
Swimming
Swimming entails many stroke patterns, but the simple breast stroke can be a good source of aerobic exercise. Even dog paddling increases the heart rate, uses the major muscles rhythmically and requires oxygen. Swimming is a good choice of exercise for those who have arthritis, joint issues or are overweight, according to the Centers for Disease Control and Prevention.
Jogging/Running
Like walking, jogging or running does not require any special skills or equipment. You only need a pair of running shoes and a place to run. Running or jogging can be performed in a group or individually, inside or outside, on land or in water, on a treadmill or elliptical trainer. Wherever you choose to run, you will be increasing your heart rate working your large muscle groups, thereby providing a great aerobic workout.
Cycling/Rowing
Riding a bike can be good aerobic exercise. Rowing, either in the water or on a row machine, is similar to cycling but utilizes the upper body along with the lower body. Stationary cycles or rowers are good alternatives if you don't have access to bike paths or water. Cycling and rowing require more skill, but also provide you with an increased heart rate, more muscle tone and more oxygen utilization.
Group Aerobics/Dancing
Aerobic dance or other group fitness classes are an organized way to improve aerobic fitness in a fun environment. Music and predetermined choreography are the hallmark of this mode of aerobic exercise. From step aerobics to Zumba, which teaches Latin and international dances in a workout environment, group fitness brings a fun social atmosphere to aerobic fitness. Dancing does not have to be performed in a group or even with music to be an effective aerobic workout.
Organized Sports
Many organized sports can provide an aerobic workout if performed at a high intensity for a longer period of time. Basketball, racquetball, tennis, and handball are among the most popular, according to ACSM. These sports provide an aerobic workout as they require you to run, jump, twist and move. Organized sports also give you the opportunity for social interaction and healthy competition along with aerobic fitness.
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