If you are looking for a different type of cardiovascular activity, there are many things to do besides jogging. Jogging is a form of aerobic exercise, which is any activity in which you are using large muscle groups rhythmically for a long time. Most aerobic exercise is long in duration but lower in intensity and can get your heart rate to 60 percent to 70 percent of its maximum. Anaerobic exercise is shorter, more intense and uses more oxygen than jogging or other aerobic exercise.
Bicycling
Biking is a versatile activity that you can make as intense or gentle as you would like. If you want an aerobic workout like jogging, ride your bike on flat roads where the terrain is pretty consistent and you can sustain a good pace, or use an indoor bike at your local fitness center. Biking uses a lot of the same muscles as jogging, namely those of your lower body. Cycling also is less stressful on your knee and ankles and you are in less danger of injuring one of these joints.
Stair Climber
Like the bike, a stair climber machine is an aerobic exercise you can do besides jogging. Most stair climbers have preset workout programs you can choose from, depending on your fitness goals. If you are climbing stairs instead of jogging, choose a program that has you at a steady pace and increases your heart rate the same way jogging does. The stair climber also is going to have less impact on your joints and you will be using the larger muscles of your glutes and legs to help burn more fat and calories.
Swimming
Unlike climbing stairs or bicycling, swimming is a full-body exercise you can do besides jogging. You also must engage your upper arms when swimming, whereas in biking and stairs you can allow your arms to rest or simply use them to keep you balanced. Swimming is a great alternative to jogging and can be adapted to your fitness level and cardiovascular needs. Swimming builds overall strength in the body, which makes your heart and lungs healthier and more efficient at using oxygen.
Strength Training
Most people don't consider strength training as an alternative to jogging, but the right type of weight training will get you the same effects of jogging. Aerobic weight training includes lifting lighter weights for more repetitions to get your heart rate to increase. Many gyms offer lower-intensity strength-training classes or feature dumbbells light enough to give you a proper aerobic workout. This type of strength training keeps you working at a steady pace with the same weights, conditions the heart and lungs, helps burn body fat, increases your resting metabolism and gives you extra energy.
References
- "Morning Cardio Workouts"; June Kahn; 2006
- "Cardio Strength Training - Torch Fat, Build Muscle and Get Stronger Faster"; Robert dos Remedios; 2009
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