Trainers often recommend aerobic exercise in combination with a nutritious diet as the most effective way to lose weight and improve your overall health. You can turn to exercises that develop your aerobic fitness and strength without the need for costly equipment or hours in the gym. Get your doctor's permission before starting any aerobic regimen to ensure your safety.
About Aerobic Exercise
Aerobic exercise requires your body to provide a higher level of oxygen so that your heart, muscles and lungs can perform as needed. Walking and swimming are common aerobic exercise methods that burn calories and benefit your heart function, as well as lower your risk for conditions such as diabetes. Aim to perform at least 30 to 45 minutes of aerobic exercise on most days of the week.
Effective Workouts
Walking briskly represents simple aerobic activity for most people and can conveniently be performed indoors or outside. Beginners often walk slowly and add intensity with time in order to develop aerobic fitness and strength. Jogging offers the same convenience as walking, although the activity is not recommended for people with recurring chest pain or breathing difficulties. Doctors typically recommend riding either a stationary bicycle or a regular bike to people who suffer arthritis pain or are significantly overweight. The pedaling activity benefits your heart and helps you avoid stress to your back and knees, as well as your ankles.
Higher Intensity
Swimming can build your aerobic strength and fitness, especially if you already maintain an active schedule. An ideal aerobic workout lasts between 30 and 45 minutes, so you'll need to maintain a consistent intensity in order to achieve the full benefits. Other high-intensity activities include stair climbing machines and ski machines found at most workout centers. Trainers discourage the machines for those with hip and knee pain, as the strenuous activity level is often challenging --- even at low settings.
Maximum Conditioning
Athletes with busy schedules often prefer interval cycling as an effective way to build aerobic fitness and strength, since maximum conditioning can typically be achieved with as little as two workouts each week for up to 15 minutes. The activity combines riding your bike at a fast pace for several minutes followed by a short cooldown period and then returning to the vigorous pace. Some people perform interval training by walking lightly and then sprinting as fast as possible for up to 30 seconds, although the activity raises your risk for joint strain. Obtain your doctor's approval before attempting any interval fitness method.
Fitness & Strength Essentials
Ask your doctor if strength training with weights might be beneficial based on your overall health condition, since aerobic activity is not an effective method to build muscle. A balanced diet is an essential complement to aerobic fitness, so consume healthy amounts of vegetables, fruits and whole grains. Water is your healthiest beverage and helps you maintain hydration during workouts.
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