If you are looking for a free aerobic exercise program there are many options to suit your needs and preferences. The basis of aerobic training is to force your heart and lungs to work harder than they would normally. You can begin with something as simple as walking the dog at a brisk pace, or walking a few extra flights of stairs every day, but for best results you should find a regular aerobic exercise regimen that you enjoy and can do several times a week.
Swimming
Swimming is a great year-round aerobic exercise, and it is a great alternative to outdoor exercise in cold or inclement weather, according to fitness expert Stew Smith's "Popular Swimming Pool Workouts." He notes that the benefits of swimming include boosting your fat metabolism and providing an excellent cardiovascular workout. For optimum results he recommends starting with a few sets of sprints or using the kick-board to get your heart pumping and really work your lungs. Then swim at a steady pace for 20 to 30 minutes for a steady aerobic workout.
Cycling
Like swimming, cycling is a good non-impact aerobic exercise, making it ideal if you are heavier, or recovering from injury. In "101 Cycling Workouts" trainer David Ertl recommends doing "threshold" workouts, where you ride for up to an hour at high intensity, to boost your aerobic fitness. Vary your routine and challenge your body by doing five- or 10-minute intervals fast, followed by an equal amount of recovery time. You can do these workouts on the road, or in the gym on a stationary bike.
Running
Free aerobic workouts don't get any simpler than running. The only equipment you need is a good pair of shoes, according to "Fitness Running" by Richard Brown, and you can start training right away. To get the most from your program and build your aerobic capacity Brown says there are three key factors, represented by the acronym FIT: Frequency, Intensity and Time -- that is, how often, how hard and how long you train for. Your running schedule should have a balance of slower long runs and short high-intensity runs, combined with enough rest to protect you from fatigue and injury.
Circuit Training
For a tough aerobic workout that also builds muscle you can do circuit training with body weight exercises. According to "Cardio Circuit Training" you get an effective total-body workout by mixing exercises that target each of your body zones: upper, core and lower, and repeating them without resting in between, to keep your cardiovascular system pumping. The basic exercises are push-ups, tricep dips, forward crunches, side crunches, bent-knee leg lifts, squats and lunges. Perform each exercise for 30 to 60 seconds, then move to the next. Continue repeating for 30 to 45 minutes for a vigorous aerobic session.
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