Aerobic workouts increase overall health and energy, improve cardiovascular health, and may result in weight loss. According to HelpGuide.org, if you're new to aerobic exercise and have any health concerns such as history of stroke or a heart condition, consult your doctor before beginning a new aerobics routine. Always stretch before and after your workout -- and remember to stay hydrated. The American Heart Association suggests aiming for 30 minutes of aerobic exercise each day for maximum effectiveness.
Walking
Walking is an excellent aerobic workout for beginners. According to "Wonderful Walking," an online fact sheet provided by the Ohio State University Extension, "After just six weeks, a progressive walking program can result in significant physical improvement." Begin your walking workout with five minutes of gentle stretching. Start with a 15 minute walk at a moderate pace. Each day, gradually increase the length of your walk, until you are up to at least 30 minutes. Avoid walking after meals and maintain good posture throughout your walk. Once you are used to walking, you can increase the pace and even bring hand weights for an added arm workout.
Swimming
Swimming is gentle on the body and limbs, making it an appropriate aerobic workout for beginners. It is especially beneficial for people with medical concerns -- such as women who are pregnant. According to "Fitness Magazine," treading water vigorously can burn 11 calories a minute, which is equivalent to a six-mile-per-hour run. Additionally, swimming works a wide range of muscle groups. Begin by swimming continuously for at least 15 minutes each day. Incorporate laps with a variety of strokes, as well as treading water. You can also integrate water aerobics exercises into your routine for variety.
Aerobics Classes
Enrolling in a beginner aerobics class is a great way to ensure you receive at least one aerobic workout per week. Classes also offer the benefit of instruction and group training, which may make your workout more effective. There are numerous aerobic classes available, although some are more appropriate for beginners. Low-impact aerobics utilize exercises with minimal risk of injury such as marching, lunges, squats and walking -- which makes them ideal for beginners, according to ShapeFit. Before you sign up, be sure to ask if the class is appropriate for beginners. If you enjoy dancing, consider taking a beginner dance class which is an effective source of aerobic exercise.
References
- HelpGuide: The Benefits of Exercise
- American Heart Association: Physical Activity
- Cleveland Clinic Miller Family Heart & Vascular Institute: What is the Best Type of Aerobic Exercise?
- Ohio State University Extension: Wonderful Walking
- Fitness Magazine: Tone in the Pool
- ShapeFit: Types of Aerobics Classes
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