Whether you've been working out for years or you're just now getting started, pull on your exercise clothes, step into some athletic shoes and give your cardiovascular system a good workout with some aerobic exercise. Elevating your pulse rate during exercise can aid in lowering your resting pulse rate, which means your heart is working more efficiently. According to the American Heart Association, aerobic activity decreases your risk of having a heart attack or stroke. One of the aerobic exercise benefits you may experience is weight loss.
Speed Walking or Jogging
Walk briskly or run for approximately 30 minutes to get your heart rate to its optimum aerobic level. Running is higher impact, so if you have joint problems, you may want to choose the lower impact walking. Start out slowly and work your way up to your goal speed. After your walk or run, cool down by walking at a slower pace. Be sure to stretch your muscles to prevent injury.
Swimming
Swimming provides low impact, aerobic exercise that will get the heart pumping during the activity, which will help to lower your pulse rate during rest. One of the biggest advantages of swimming is that it can be done by people of all ages and at all fitness levels. The water provides resistance that helps develop muscular strength in addition to the cardiovascular benefits.
Bicycling
Riding a bicycle elevates the heart rate while working out, so you'll have a lower resting pulse. Bicycling enables you to build endurance and lower your resting pulse rate. If riding a bike is your exercise of choice, don't forget to wear a helmet.
Sessions on stationary bikes are offered in some fitness centers. Indoor cyclists are able to control resistance as they maintain a high speed of pedaling to music with other bikers.
Rowing
Rowing has become a popular aerobic exercise for fitness buffs who want to develop strength in their arms while getting a cardio workout. You can row on a lake or use a rowing machine to get your heart pumping and lower your resting heart rate.
Cross-Country Skiing
Cross-country skiers get a powerful full-body workout. While engaged in cross-country skiing, all your major muscle groups will be involved, and your heart rate will elevate to accommodate the activity.
Jumping Rope
Jump with or without a rope for a powerful cardiovascular workout. Start slowly and for a few minutes then work your way up to your goal. Jumping rope is good for the heart and strengthening your core muscles.
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