Body Aerobic Workouts

The Centers for Disease Control and Prevention recommend body aerobic workouts, along with strength training, to improve your health. Healthy adults need 2 1/2 hours of moderate-intensity aerobic activity weekly to reap the benefits of aerobic exercise, or one hour and 15 minutes of vigorous aerobic activity. Consult your doctor before beginning any new exercise regimen.

Benefits

Regular aerobic workouts reduce your appetite and boost your energy levels the University of Iowa Health Care system reports. Following a regular aerobic exercise routine also improves your quality of sleep and your cardiovascular conditioning, reduces stress levels and promotes weight loss. Less anxiety and depression and an improved self-image are other benefits of body aerobic workouts.

Step Aerobics

Try a step aerobics class or video to increase cardiovascular endurance and firm your lower body and abdominal muscles. This type of exercise uses a portable step of adjustable height to increase the intensity of your aerobic workout. Participants execute a series of movements on and off step, as instructed, to the beat of music. Step aerobics classes are generally available to help beginners learn the basic moves. It's common for classes to begin with simple movements and progress to a more complex series.

Elliptical Machine

The elliptical machine provides a low-impact body aerobic workout, moving your arms and legs at the same time. Digital monitors typically display information regarding distance covered, heart rate and calories burned. To burn more calories during your elliptical workout, increase the resistance level over a series of weeks or months as your fitness level improves. Climb onto the machine by holding onto a stable part and stepping into the foot beds. Adjust the stride length so it feels like your normal stride.

Swimming

Swimming offers an excellent body aerobic workout, targeting the smaller muscles in your upper body even more than the large muscles in your legs, Ocean County (New Jersey) College explains. Performing fitness activities in the weightless environment of water can make working out easier for overweight, pregnant and elderly individuals. Patients recovering from physical injuries may also find exercising in the water beneficial to rehabilitation and maintaining muscle mass while in recovery.