Whether it’s a hobby, a workout or you rushing to get somewhere, aerobics can boost your immune system, keep you fit and healthy, and even prolong your life. It is important to get around 150 minutes of aerobic exercise a week, which breaks out to 30 minutes a day across five days. It doesn’t have to be running every time, either—one day can be playing soccer while the next may be swimming. It’s really up to you.
Aerobic exercise is any type of cardiovascular conditioning. The term “aerobic” means “in the presence of or with oxygen.” Aerobics are often short-term, high intensity workouts. If you feel your heart rate rising and your breathing intensify, you’re doing aerobics right.
Examples of aerobic exercise
- Running or jogging
- Swimming
- Cycling
- Playing soccer
- Walking
- Rowing
- Boxing
- Dancing
- Jump roping
- Hiking
Tips for aerobic exercise
Don’t dive headfirst into an aerobic workout
Warm up and gradually work up to fully exerting your energy so you don’t get lightheaded or injure yourself.
Switch up your routine
When you get used to your workout plan, don’t be afraid to challenge yourself. Keep trying to set new personal records or switch up activities.
Keep it cool
If you exercise with others, avoid doing so competitively. Everyone is different, and while you may be faster, they may be able to exercise for a longer duration. Keep a cool head and aim to get the most out of the workout.
Listen to your body
If you develop any aches or pains, stop exercising immediately so you don’t cause lasting damage. Side note: It typically takes five to 10 minutes for your regular heart rate and breathing to return after a strenuous exercise.
Don’t be afraid to take a break
Although there are some myths about “sweating off an illness,” it isn’t the best idea. Strenuous workouts and exercises while you’re sick can cause dehydration and delay healing.
Sources: healthline.com, emedicinehealth.com, bupa.com.au, fitandme.com
- https://www.healthline.com/health/fitness-exercise/cycling-vs-running#muscle-bulk (cycling vs running)
- https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise (aerobics)
- https://www.emedicinehealth.com/aerobic_exercise/article_em.htm#what_is_aerobic_exercise (more about aerobics)
- https://www.bupa.com.au/health-and-wellness/health-information/az-health-information/types-of-aerobic-exercise (types of aerobics)
- https://www.fitandme.com/benefits-of-aerobic-exercise/ (benefits)
- https://www.drweil.com/health-wellness/balanced-living/exercise-fitness/13-simple-aerobic-tips/
- https://www.shape.com/fitness/cardio/6-tips-more-intense-cardio-workout
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