How Can I Start An Aerobics Exercise?

Aerobic activity improves your mood, reduces stress levels and improves focus, according to MayoClinic.com. This type of activity also helps combat chronic disease, such as back pain and osteoporosis. If you haven't exercised recently, it helps to have a plan for getting started. Selecting the right type of activity for your fitness level will improve your health and help shed unwanted pounds.

Step 1

Begin with moderate aerobic exercise. Moderate activity is a good option if you haven't worked out recently. This type of activity includes brisk walking, riding your bike or joining an aerobics class. Other options include playing doubles tennis or mowing the lawn. During moderate activity, you're working hard enough to break a sweat. You can talk during the activity, but can't sing the words to your favorite song.

Step 2

Challenge yourself with vigorous aerobic exercise as your body gets stronger. Vigorous activity burns more calories, so it's ideal if you're trying to lose weight. Examples of vigorous activity include jogging, swimming laps or playing singles tennis. In-line skating and jumping rope are also vigorous aerobic workouts. During vigorous activity, you can't say more than a few words without pausing for a break.

Step 3

Increase your strength with an interval training approach to work up to vigorous activity if you're just starting an exercise program. Interval training rotates moderate and vigorous activity to increase strength and calorie burning. For example, you might start out walking at a quick pace. After a few minutes of walking, run for a few minutes. Rotate between the two activities during your workout session.

Step 4

Select the right exercise frequency. The amount of cardio activity you need each week depends on the activities you select. For example, beginners using moderate activity need two hours and 30 minutes of cardio activity weekly, according to the Centers for Disease Control and Prevention -- about 30 minutes five times weekly. If you select vigorous activities, you need only one hour and 15 minutes of activity weekly.

Tips and Warnings

Eat an hour before your workout. This will prevent you from feeling sluggish during your aerobic session. Discuss an appropriate level of activity with your medical provider. She will make recommendations based on your situation.