Aerobic exercise requires that you move your major muscle groups in a repeated, rhythmic fashion for a sustained period. Aerobic conditioning contributes to your cardiovascular health by increasing your heart rate and breath volume, strengthening your heart and lungs while keeping your arteries flexible and clear of plaque. Try to accumulate at least 150 minutes of aerobic conditioning exercise each week to promote physical health and well-being.
Rowing
Whether you're rowing a boat or you're using a machine at your local gym, the rhythmic stroke movement engages the muscles of your entire body for an aerobic conditioning workout. According to the American College of Sports Medicine, you can adjust your rowing workout for slow-and-steady routines or more intense cardiovascular workouts. Keep your abs and back tight and straight during the movement in order to prevent back strain, and keep the stroke movement steady and controlled. To perform the stroke movement correctly, start with your knees bent, your arms straight in front of your body as you grasp the handles. Push through your feet, extending your legs as you begin to lean your upper body slightly backward. As your legs extend, begin pulling your elbows toward your body. When your elbows are bent and your legs straight, release the movement by bending your knees as you begin extending your arms.
Step Training
According to the American Council on Exercise, step training vigorously provides the same aerobic benefits as jogging, but with significantly less impact to the bones and joints. You can perform a step conditioning workout from the comfort of your home with step DVDs, or you can enjoy a step class at your local fitness center. In either case, you'll learn to perform basic moves and more advanced choreography, stepping up, down and around a step and riser system. Place your entire foot on the center of the platform for stability and avoid stomping your feet, which creates excessive impact. Continue your routine for 20 to 60 minutes.
Walking
For individuals who have back problems or who don't want to invest in a gym membership or home fitness equipment, walking may offer the perfect aerobic conditioning workout. Not only is it a low-impact form of exercise that's easy on the bones and joints, it also doesn't require anything more than a good pair of walking shoes. Head outdoors and walk at a pace that increases your heart rate and breath volume so that you would feel comfortable talking, but might not be able to sing. To ramp up your routine, walk hills or use walking sticks to engage your upper body more fully.
References
- American Council on Exercise: Exclusive ACE Survey: Top Three Exercises to Get and Stay In Shape for the Summer
- American Council on Exercise: Step Training for Fitness and Fun
- Spine-Health: Low-Impact Aerobic Exercise
- MayoClinic.com: Aerobic Exercise: What's the Best Frequency for Workouts?
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons to Get Physical
- American College of Sports Medicine: Selecting and Effectively Using A Rowing Machine
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