Just 30 minutes of aerobic activity several times a week can improve your health, according to researchers at Mayo Clinic. Your activity need not be extremely strenuous, but it needs to raise your heart rate above resting levels for 20 to 30 minutes. Aerobic exercise can lower your cardiovascular disease risk and make everyday activities like climbing stairs a little easier. Set a goal of completing five 30-minute aerobic workouts per week to improve your health. Exercises that work large muscle groups give your body and heart the best workouts.
Walking
If you're new to fitness, walking is the best way to start. Walking provides a great aerobic workout because it involves movement of large muscle groups. You can increase the aerobic challenge of a walk by increasing your pace or walking uphill. Exaggerate the movement of your arms and you're sure to get your heart pumping.
Running/Jogging
Running raises the heart rate above resting levels and is very aerobic because of the fast pace and movement of your legs and arms. If you prefer fresh air, it's easy to jog or run outside with minimal equipment. Running outside adds an increased aerobic affect due to changes in terrain. If you want to challenge yourself, run uphill or at a faster pace.
Cycling
The physiques of cyclists are an indication of the physical demands that cycling places on the body. Cycling involves mostly the large muscles of the legs. Depending on your speed and the terrain, you can get a great aerobic workout. Indoor cycling classes are also a great aerobic workout if your city isn't suited to outdoor cycling. In classes, you cycle to music and the resistance can be adjusted to make the workout more challenging. Great music makes indoor cycling fun and helps the time pass.
Rowing Machines
Rowing involves all the muscles of the body, making for a great aerobic workout. Vary your speed to make the workout more challenging. Some rowing machines have simulated races that can make your workout more fun and challenging.
Rotating Staircase
This machine simulates climbing a set of stairs. This aerobic workout raises the heart rate by using all the muscles in the lower body. Intensity adjustments can be made to increase the aerobic effect. If you don't have access to a rotating staircase, choose a set of stairs outside to climb.
Elliptical
The elliptical machine is also known as a cross training machine. Elliptical workouts provide a similar workout as running but without all the joint stress. Using the elliptical machine is a great workout because it involves all the muscles of the body. Adjustments can be made in intensity to increase aerobic effect.
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