Walking  – Walking is one of the simplest and most popular aerobic exercises. Walking allows you to vary the intensity of your workout to match your fitness level. The only equipment that you need to start an aerobic walking program is a good pair of walking shoes. Optional walking equipment includes a treadmill, heart rate monitor, and a pedometer. Walking can be done both indoors and outdoors which allows you to continue exercising throughout the year. You can walk indoors on a treadmill, mall, or at an indoor track. Walking is a great choice for those who are just starting their first exercise program. Walking causes very little stress on your body and is one of those aerobic exercises that you can do everyday with very little risk of injury. If you intend on using walking as your primary exercise, it’s important that you walk aerobically. Aerobic walking is an intense form of exercise which focuses on your health. For walking to be an effective form of aerobic exercise you must maintain good posture, a 90-degree arm swing, and a good pace. The arm swing helps to propel you as you walk. You’ll also want to maintain as fast as pace as you are capable of and then gradually increase your pace. Aerobic walking can help you achieve your weight loss and fitness goals but you may find that walking isn’t enough. Walking may become too easy for you and you may find that you just can’t seem to lose those last few pounds.

Cycling – Cycling is another popular aerobic exercise. Cycling can be done indoors on a stationary bike or outside on a regular bike. Cycling is an ideal form of exercise for individuals who have joint problems and are unable to walk for an extended period of time without pain or difficulty. A combination of walking and cycling provides many cardiovascular benefits. Cycling is also very beneficial for people who are more than 50 pounds overweight. Cycling helps the heart without the stress on the back, hips, knees and ankles.


Jogging – Jogging is another very popular aerobic exercise and is very beneficial in weight loss. Jogging can be performed indoors on a treadmill or indoor track or outdoors. Before making jogging your primary form of aerobic exercise you should be aware that jogging places a lot of stress on your muscles, ligaments, and joints. You should check with your doctor before making jogging your primary form of exercise. If you do plan on making jogging your primary form of aerobic exercise, you should restrict your jogging to four days a week. If you plan on taking up jogging, you should purchase a high quality pair of running shoes. Optional equipment for jogging is a heart rate monitor.

Aerobic Exercise Classes – Aerobic exercise classes such as step aerobics, jazzercise, boxing and water aerobics make a high quality exercise program. Aerobic classes are low impact, but injuries in muscles and joints are possible if you participate in aerobics more than four times per week. If you plan on joining aerobic exercise classes you will most likely have to join a gym. If you plan on doing aerobics, you should purchase a quality pair of shoes. A heart rate monitor is also useful.


Stair Stepping/Elliptical Trainers – Stair stepping and Elliptical trainers provide a great aerobic workout. You can stair step using a machine or climb steps in a building. Stair stepping is a great aerobic exercise because it puts little stress on your body. You don’t get as much aerobic benefit from stair stepping as you do from the other exercises that were mentioned earlier because you’re not moving all of your body weight because the stepper supports some of it and you also use fewer muscles than the other three aerobic exercises. Elliptical trainers work more muscles than a stair stepper, while still minimizing the stress on the body.  You can either purchase a stair stepper or elliptical trainer or join a gym. A heart rate monitor and a quality pair of shoes are also useful.




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