Aerobic exercise workouts target your cardiorespiratory system and promote optimal health and fitness. According to the Mayo Clinic, aerobic exercise can help you regulate your weight, boost your endurance, reduce your health risks, strengthen your heart, keep your arteries clear and enhance your mood. There are numerous aerobic exercises to choose from. Consider performing Nordic walking, stair climbing and trail running to train your aerobic energy system.
Nordic Walking
According to the Nordic Walking Online website, Nordic walking is an effective aerobic fitness workout for those seeking a fun, yet challenging physical activity that yields maximum health benefits and is convenient. Nordic walking, also known as ski waking, evolved from off-season or dryland cross country ski training and incorporates the use of walking poles. A 2002 article published in "Research Quarterly for Exercise and Sport," states that Nordic walking increases your oxygen consumption and caloric expenditure compared to regular walking, without significantly elevating your levels of perceived exertion, which is the measure exercise physiologists use to quantify your perception of your physical effort. Nordic Walking USA touts Nordic walking as an effective exercise if you struggle to reach your training heart rate by walking alone, want to boost your cardiovascular endurance and desire variety in your athletic training program. Consider working with a certified ski coach to develop and hone your Nordic walking technique.
Stair Climbing
Stair climbing offers you an effective, affordable and convenient aerobic workout to boost your cardiovascular endurance and capacity. According to a 2000 study published in "Preventive Medicine," a short-term stair climbing workout program can yield significant cardiovascular health benefits for previously sedentary young women and should be included in public health measures to reduce the occurrence of cardiovascular disease in the general public. Stair climbing offers you the added benefit of building lower-extremity muscle strength while eliminating muscular imbalances between your quadriceps, hip flexor and hip extensor muscle groups. Consider engaging in regular bouts of stair climbing--for no less than 30 minutes per session--to improve your aerobic system's efficiency and reduce your risk of chronic disease. Using stair stepping machines at local health clubs is an alternative if you can't easily access multiple flights of stairs.
Trail Running
Trail running is a fun and relaxing way to improve your cardiovascular health and fitness. It gets you outdoors, away from the noise and stress of the urban environment. According to the Runners Guide website, trail running involves running on unpaved trails and requires significant coordination. Those who participate in trail running on a regular basis develop a more fluid style of running, in addition to realizing important cardiovascular health benefits. Trail runners also benefit from better quality air. According to the U.S. Environmental Protection Agency (EPA), running on roads alongside cars exposes you to numerous harmful chemicals. The pollution generated by car emissions, along with other sources of urban air pollution, can impede your breathing ability and cause dizziness or headaches. The simple act of being in nature also confers significant health benefits, including reduced blood pressure, lower stress levels and an overall improvement in your quality of life.
References
- Mayo Clinic: Top 10 Reasons to Get Physical
- Nordic Walking Online: Welcome to Nordic Walking Online
- "Research Quarterly for Exercise and Sport;" Physiological Responses Associated with Nordic Walking; 2002
- Nordic Walking USA: Benefits!
- "Preventive Medicine;" Training Effects of Accumulated Daily Stair-Climbing Exercise; April 2000
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