Aerobic exercise increases your heart rate to supply more oxygen to your bloodstream. It enhances your body's ability to use its own creatine phosphate and it increases the amount of lactic acid you generate, which improves your body's ability to turn glucose into energy.
In general, aerobic exercise makes your body work more efficiently, increases your metabolism to burn fat better, and helps you feel better physically and emotionally.
The American Council on Exercise advises you start out slowly -- at 15 minutes of exercise just three times per week -- then work up to 30 minutes four times per week. If you can't devote that much consecutive time to exercise, 10-minute sessions are nearly as beneficial.
High-Impact Aerobics
"Running is possibly the most popular form of aerobic exercise. Largely this is because it can be done almost anywhere and with no need for any equipment," says healthguidance.org. It's high impact because your bones and joints take constant jolts as you pound the ground, so stress fractures can result. Alleviate those side effects by running on grass or try using a treadmill that's at a slight incline to add some comfort for your knees. Other high-impact aerobics include tennis and racquetball.
Low-Impact Aerobics
Swimming puts no strain on your joints or bones and, according to healthguidance.org, puts every one of your body's muscles to use. Cycling is similar, though it only works the lower body. And there's a reason boxers like jumping rope and shadow boxing. They increase their heart rates, and they burn calories with little impact to bones and joints. Other medium- and low-impact aerobic exercises include dancing, cross-country skiing, in-line skating, walking and climbing stairs.
Aerobic Program Targets
For truly aerobic exercise, focus on your "target heart rate." The President's Council on Physical Fitness and Sports says that should be between 60 and 80 percent of what it calls your "maximum heart rate." To determine your goals, subtract your age from 220 to know your maximum heart rate. Multiply that by 0.60 for your minimum target goal and by 0.80 for your maximum target goal.
The American College of Sports Medicine further recommends you aim your aerobic program to burn between 1,200 and 2,000 calories per week.
Before you establish any goals or choose your program, talk with your health care professional to ensure there's no other criteria you ought to consider in your exercise program.
Don't Let Aerobics Become a Drag
The President's Council on Physical Fitness and Sports recommends you start your aerobics program with walking to save on time and financial commitments: "Anyone can do it any time, in almost any place, without any special equipment."
Take a walk after dinner, walk to the store or work instead of driving or taking public transit. Take the stairs whenever there's a choice between them and an escalator or elevator. Want some companionship? Check with your shopping mall for mall-walking groups -- or start one yourself.
If you make your aerobics program flexible and fun, your aerobics program will last.
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