Benefits of aerobic exercise

Types of Aerobic Exercise

You can accomplish an aerobic or cardio exercise practically anywhere. Whether you're working out at home, outside or at a gym, you can attempt various styles of aerobic exercise that require little to no equipment. These cardio workouts will exercise your body and get your heart pumping. Check out some examples of aerobic exercise you can try out:

• Walking: One of the best cardio exercises that is welcoming to all levels of fitness is walking. And you can go on a walk practically anywhere — walk around your neighborhood, on a nature trail, on a gym track or on a treadmill. This low intensity aerobic exercise is easy to add to your routine. As long as you walk at a good pace and increase your heart rate, you'll accomplish a great aerobic workout. Make sure you have a supportive pair of sneakers, and you're ready to walk.
• Jogging or running: Increase your walking cardio workout and go for a jog or run. If you're just getting started with jogging or running, start by completing intervals or walking and jogging. Alternate between walking for a minute and jogging for a minute, or any time interval that works best for you. Slowly work your way up to jogging or running for most of your workout and really get your heart pumping. It's important to own a good pair of running sneakers so your ankles have support while you jog.
• Jumping rope: All you'll need to complete a jump rope workout is a jump rope and a pair of sneakers. This type of aerobic exercise helps improve coordination, body awareness and agility. You can jump rope indoors or outdoors as long as you have enough space to safely use the jump rope. Accomplish your jump rope workouts based on the number of reps you complete or the time you spend jumping rope. Both are good ways to get a successful aerobic workout in.
• Dancing: A fun way to move your body and accomplish an awesome aerobic exercise is by dancing. Dancing is a great full body exercise that is welcoming to all levels of physical ability. You can try out different styles of dance like hip-hop, jazz, modern and salsa. You don't have to be a great dancer to enjoy a dance workout — dance at your house or at the gym during aerobic dance classes. Start listening to a song you like, and move your body to the beat!
• Swimming: If you're looking for an aerobic exercise that's low impact and easy on your joints, swimming is the perfect option. All you'll need for a swimming workout is a pool and swim attire. Whether you have a pool at your house, join a local community pool or find a gym that has a pool, you can start swimming laps. If you're new to swimming, start with a freestyle stroke and slowly learn new strokes like the backstroke, breaststroke and other swimming styles.
• Elliptical: If you have access to some cardio equipment, try using an elliptical for your aerobic exercise. The elliptical is a popular cardio machine because it's easy on your back, hips and knees. The machine is simple to use once you learn how it works. Increase the resistance to match your ability and work your muscles, using the handlebars to steady yourself as you pedal with your feet at a speed that will boost your heart rate.
• Stationary bike: If you're looking for a different cardio machine that doesn't require you to stand up, try using a stationary bike. A stationary bike will provide you with low impact aerobic exercise, and you can purchase a stationary bike for your home or use one at your local gym. These cardio machines are great for improving leg strength while accomplishing a cardiovascular workout. If you're looking for a challenge, sign up for cycling group fitness classes to push you to your limits.
• Aerobic fitness classes: If you're a member at a gym that offers group fitness classes, you'll find plenty of classes that offer aerobic focused exercises. Aerobic group fitness classes are great if you need some motivation and want to surround yourself with other people who want to achieve their own fitness goals. Find group fitness classes that will raise your heart rate like kickboxing, dance fitness, Tabata and other fun and unique options. Remember to bring water and use any modifications to exercises you're not ready for.

Aerobics vs. Anaerobics

People sometimes confuse aerobic and anaerobic exercise. Both sound similar and involve some levels of cardio workouts, but what makes them different? While both types of exercise involve full body movement and increasing your heart rate, it's helpful to know the difference based on your physical abilities, fitness goals and personal workout preferences:

• Aerobic exercise is an activity you can perform for an extended period of time. You'll still be working hard and find it challenging to complete a full conversation when your breathing is heavy, but it's possible to do this cardio activity for a while. You can try some of the aerobic exercise examples listed above to improve your stamina and work your heart.
• Anaerobic exercise is a little different from aerobic exercise. Anaerobic exercise includes high intensity workouts, like weightlifting or sprinting, in short bursts of time. You'll be pushing yourself to the limit with every exercise you accomplish, but you'll only perform these anaerobic exercises for short intervals. Anaerobic exercises are meant to be challenging, and you can't perform them for a long period of time.

Both workouts vary in the types of exercises you perform and the duration of time you accomplish them in. Another difference that stands out is the amount of oxygen used in each exercise. Anaerobic means "without oxygen," which describes how your body and muscles demand more oxygen during these workouts because of their intensity. That's why anaerobic workouts can't be sustained for long periods of time. Only short intervals are possible to ensure your body is able to accomplish the whole workout without strain.

Anaerobic exercise has its benefits, like:

• You can save time on your workouts because they are quick.
• This type of exercise is helpful for fat loss.
• Anaerobic workouts help increase your metabolism and build muscle.
• You'll burn more calories in a shorter amount of time compared to other types of exercises.

While it's a great type of workout, it's not for everyone. Since anaerobic exercises can be intense, it's best for beginners to work on their fitness levels before trying these exercises. It's better to safely perform workouts when your body is ready rather than pushing yourself and possibly injuring your body.

Both aerobic and anaerobic are helpful forms of exercise and together make a beneficial fitness routine.

Health Benefits of Aerobic Exercise

Aerobic exercise is good for nearly everyone regardless of size, ability or age. Everyone can experience the benefits aerobic exercise offers and notice a difference in their daily lives once they add it to their routine. Learn more about the benefits of aerobics and how physical activity is essential for your overall health:

Improves Heart Health

An important reason to include aerobic exercise in your life is to improve your heart health. Cardiovascular exercise helps strengthen your heart. A strong heart can accomplish its tasks much more efficiently, by pumping blood throughout your body and increasing the blood flow and volume to your heart.

Your heart won't have to work as hard when you regularly perform aerobic exercises. Aerobic exercise also improves your heart health by keeping your arteries clear, regulating good and bad cholesterol levels. It can also decrease your chances of developing heart disease, which is the leading cause of death in both men and women in the United States.

Boosts Your Mood

Have you ever heard of someone using fitness to help combat stress? Aerobic workouts can help boost your mood and relieve any anxieties or stresses you have. Many types of exercise are beneficial for your mental health, and it's important to remember that both aspects account for your complete overall health and well-being. According to the Anxiety and Depression Association of America (ADAA), studies show that people who are physically active have lower rates of depression and anxiety.

Aerobic exercise can also help boost your mood if you work out with a friend or join a group fitness class. Socializing is another important part of mental health, and enjoying time with other people can put a smile on your face and make your workouts more fun.

Contributes to Weight Loss

You can burn a lot of calories during and aerobic exercise. When you combine aerobic exercises and a balanced diet, it can help you lose weight. Making these lifestyle changes will help you shed pounds and reach your fitness goals.

Aerobic exercise can also help tone and strengthen your muscles. Both weight loss and muscle toning are beneficial to your overall fitness.

Improves Physical Fitness Abilities

You'll begin to notice a difference in your physical fitness abilities when you add aerobic exercise into your weekly workout routine. Aerobic exercise can help increase your strength levels, stamina and fitness level.

You might feel exhausted after your first few aerobic workouts. But as you continue to accomplish more and more sessions, you'll notice the exercises will become easier, and you'll be able to complete them with more technique and power. You'll become less tired after your workouts and be able to try out more intense exercises.

Manages Certain Health Conditions

Aerobic exercise is beneficial for everyone, and it's especially helpful for people who experience certain types of chronic conditions. Aerobics can help prevent the risk of or improve conditions like high blood pressure and diabetes. If you have arthritis, low impact aerobic workouts can help ease pain and improve your joint function.

Helps Promote Activity as You Age

Aerobic exercise helps keep your body strong, and it's important to keep up with your physical activities as you get older to maintain your physical abilities. Regular exercise can help you maintain your mobility and independence as you age. Aerobic exercise can help decrease the risk of falling since it helps strengthen your muscles and balance. Working out can keep your mind sharp, as well.

Strengthens Immune System

Aerobic exercise can help strengthen your body and your immune system. It's important to stay physically healthy through fitness but also to protect yourself against sickness. Exercise can help activate your immune system and improve its ability to fight off illnesses. Continue your workout routine to keep your immune system active and ready to help keep concerns like colds and the flu at bay.

Is Zumba® Aerobics?

Finding an aerobic workout you enjoy and can accomplish every week is important. It's even better if you're able to find a group fitness class that allows you to complete workouts on a schedule and interact with other people throughout your workout.

If you're a fan of dance and want to incorporate that as much as possible into your fitness routine, consider joining aerobic dance classes like Zumba®. Zumba® provides all of the benefits of aerobic dance while allowing you to express yourself and meet other dance enthusiasts.

You don't need to compare Zumba® versus aerobics because both offer cardio exercises. Zumba® will take you through lively Latin inspired dances and rhythms that will torch calories and get your heart pumping. You can accomplish a great full body workout with Zumba® regardless of your physical fitness level.