Aerobic fitness--sometimes referred to as metabolic conditioning--can be defined as the ability to deliver oxygen to working muscles and tissues. Greg Glassman, founder of CrossFit, says that aerobic fitness can improve cardiovascular function while decreasing body fat. You can achieve these results from many types of aerobic fitness.
Running
Running is a type of aerobic fitness that requires little equipment, such as running shoes, socks and shorts. You can run either outdoors or on a treadmill. As you improve your aerobic fitness with running, you also improve lower body strength in the quadriceps, hamstrings, hip flexors and calf muscles. One drawback, however, is that running can cause injuries if you overtrain. When you begin running, run three or four days a week for 20 to 35 minutes per workout. Gradually increase the frequency and intensity as your aerobic fitness improves.
Cycling
You can ride a bicycle outdoors and you can also take indoor cycling classes in fitness centers. If you choose to ride a bicycle outside, riding up and down hills can add resistance and provide a challenging aerobic workout. Cycling is offers a low-impact aerobic workout but still poses a risk for injury. To prevent injuries, ride loose and easy and avoid putting additional stress on your wrists, elbows and knees. Indoor cycling classes typically last about 45 minutes and have the capability to burn about 500 calories. Along with burning calories, you will also build strength in your hamstrings, quadriceps and calf muscles.
Rowing
Rowing is a total-body aerobic fitness workout that can be used to train the upper body, lower body and core. Rowing is the only type of aerobic exercise that effectively trains every body part while providing a low-impact workout through a full range of motion. The lower body is trained as you begin each stroke by pushing away from the rower. The upper body is trained as you finish each stroke by pulling the handle into your abdominals. The core--chest, back and abs--is trained as you transfer energy from the lower body to the upper body and into the handle. You can row on a body of water or you can use an indoor rowing machine.
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