Aerobic exercise strengthens and conditions your heart -- which is a muscle, after all -- by making it work a little harder.There is no one "best" aerobic exercise. Base your choice on your physical condition and what you like doing so you stick with the program and don't start dreading your workout times. For best results, mix it up and alternate low-impact exercises with high-impact aerobics three to five times a week.
Walking
Walking is an ideal aerobic exercise for beginners because it is low impact. If you do it at a good clip, it burns as many calories as jogging over an identical distance. Maintain a pace that allows you to talk without huffing and puffing. As you improve your condition, increase your speed to jogging or running if you like.
If you're out of shape, begin by spending a couple of weeks taking stairs instead of elevators and parking at the far ends of parking lots to increase the ground you have to cover on foot.
Biking
Biking is another low-impact aerobic activity suitable for those who want to start out slowly. Use either a stationary or outdoor bike for the same results. If you suffer from arthritis or another similar ailment, biking avoids stress on your joints.
Swimming
Swimming provides moderate aerobic intensity. However, it's easy for the uninitiated to exceed a safe heart rate while swimming for 30 to 60 minutes because of your focus on upper body muscles and the resistance of the water. A safer alternative as you are starting out is a water aerobics class, overseen by an instructor who can monitor your progress, using the water for buoyancy rather than resistance.
Jumping Rope
Jumping rope is a moderate- to high-impact activity that requires some conditioning to maintain for half an hour to an hour. It will increase your breathing rate and make it more difficult to pass the "talk test." To pass, you should be able to speak while exercising. When you are working so hard you can't speak, slow down.
Dance
Dancing is on the high side of the aerobic intensity scale and should not be attempted for 30 to 60 minutes by anyone who is not in pretty good shape. It's also hard on anyone with joint or other physical problems. Even if you're in great shape, limit this type of activity to every other day.
Sports
Some sports offer a good aerobic workout. Football and baseball don't qualify because they generally involve bursts of activity followed by down time when your heart rate returns to normal. Sports such as tennis and racquetball provide a steady aerobic workout.
Warning
Never begin an aerobics program without checking with your physician first to make sure it is appropriate for you. Your doctor can give you a heart-rate zone tailored to your body that you should not exceed during exercise, so you can reap the benefits of aerobics without risk.
References
- American Heart Association: Physical Activity
- Cleveland Clinic: What is the Best Type of Aerobic Exercise
- National Institute of Diabetes and Digestive and Kidney Disease: Physical Activity and Weight Control
- "The New York Times"; Physical Activity -- Recommended Exercise Methods; A.D.A.M., Inc; Mar. 1, 2009
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