A great step towards improving your health and managing your weight is to incorporate aerobic activity into your day-to-day life. Benefits of aerobic exercise include improved stamina, decreased health risks, better cardiovascular health and weight maintenance. Consult your doctor before you begin an aerobic exercise plan, if you suffer from any type of serious medical condition.
Types
The type of aerobic exercise you perform depends on how often you should work out. For instance, the Centers for Disease Control recommends two and a half hours each week of moderate-intensity exercise or one hour and 15 minutes of vigorous-intensity exercise. Examples of moderate-intensity aerobic exercise include brisk walking, ballroom dancing and cycling at a slow and steady pace. Vigorous physical activities include jogging, running, tennis and cycling on hills.
Effects
If you want greater health benefits, including weight loss, you should increase the amount of time you spend participating in aerobic exercise. Aim to spend at least five hours per week doing moderate intensity exercises or two and a half hours weekly exercising at a high intensity level.
Time Frame
You can spread out the amount of time you spend exercising throughout the day. For instance, if you want to work out for at least 60 minutes daily, you can break down the time into smaller 10- to 20-minute sessions. To work more aerobic exercise into your day, you can increase your physical activity while doing your chores. Walk the dog instead of letting him out back. Take your bike to work. Use the stairs instead of escalators and elevators.
Considerations
In addition to aerobic exercise, you should perform strength training routines every week. The Department of Health and Human Services recommends you perform resistance training exercises at least twice a week. Examples of resistance exercises include bicep curls, lunges, squats, pushups and crunches. During routines, the upper body muscles, core and lower body muscles should all be targeted.
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