Aerobic exercise, also known as cardio, involves repetitious movement of the muscles in the legs, hips and arms, according to MayoClinic.com. Adding this type of exercise into your weekly schedule will improve your heart and lung function, as well as promote weight loss. As far as the best aerobic exercise goes, you have several options to choose from. The most important thing is that you do something you like. This will keep you motivated to stick with a regular routine.
Running
Aerobic exercise not only activates the large muscles, but it also raises your heart rate and burns calories. Running is an exercise that quickly elevates your heart rate once you get moving. Be aware that running also causes a lot of impact to the joints. If you suffer from back pain or have a knee condition, it would not be your best option.
Walking
Walking does not burn as many calories as running, but it is still an effective form of aerobic exercise. Walking elevates your heart rate, and it does not cause nearly the impact of running. To increase your caloric expenditure, experiment with interval training. Interval training is simply alternating your speed back and forth from fast to slow. For example, walk briskly for 30 seconds, walk slowly for 60 seconds and repeat this format for the rest of your workout. Incorporating hills into your walking program will also boost your caloric expenditure because you have to work harder. If you are OK with running, alternate between sprinting and walking briskly.
Jumping Rope
Jumping rope is known as a plyometric exercise. Plyometrics involve fast, bursting movements of the body. Unlike other plyometric exercises, jumping rope can be done over a long time span. A more intense plyometric exercise like jump squats, can only be carried out for a series of repetitions. Jumping rope quickly elevates your heart rate, and it works multiple muscles in the upper and lower body. All you need for a workout is a rope and an open area with no obstacles in the way.
Elliptical Training
Elliptical training is similar to cross-country skiing. This type of exercise is performed by moving your arms and legs back and forth in an alternating motion while pushing and pulling poles and gliding on foot pedals. Elliptical machines are low-impact, and they have a number of adjustments, such as incline, stride length and resistance. Increasing the resistance will cause your muscles to work harder.
Biking
Biking works the glutes and thighs as it elevates your heart rate and burns calories. Because you pedal from a seated position, there is no impact on your joints. If you have lower back pain, your best bet would be to use a recumbent bike. Recumbent bikes have a back rest with a bucket seat, and the pedals are out in front of you. These come in stationary types or road bikes.
Stair Climbing
Stair climbing is a low-impact form of aerobic exercise that burns calories and works the muscles in the lower body. A stair climber machine, or step mill, has a revolving staircase that you consistently walk on through your workout. Climbing actual stairs is another form of cardio, provided that you do it long enough. A single set of steps can be used, or you can work out on multiple sets of stairs in a stadium or building.
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