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Aerobic exercise: 5 Top aerobic exercises with there benefits

Aerobic Exercise

Aerobic exercise is also known as cardio exercise. From the word “aero” which means oxygen. There are different types of aerobic activities in which some of them will be discussed below. In contrast with aerobic is anaerobic exercise. But there are physical fitness activities that are a combination of these two.

What are the benefits of Aerobic exercise?

Aerobic exercise uses constant oxygen and it improves blood circulation. Calorie burned and benefits of these vary depending on the intensity and or level of your aerobic physical activities. If you are a beginner or just starting then you might want to start at low intensity first. It is important to consult a medical professional like your general doctor or physiotherapist before starting anything. You can consult them to know what is best and advisable for you according to your condition or situation.

  • beneficial for maintaining good blood pressure
  • aerobic conditioning (improves the heart´s pumping efficiency)
  • muscle strengthening
  • reduces stress levels and can also lower depression (improves mood and positivity)
  • beneficial for diseases and health problems like heart problems, lower the risk of diabetes (as we know that a sedentary lifestyle can cause so much health problems)
  • good for bone health, arthritis, and many more.

TOP 5 AEROBIC EXERCISES

 

Zumba Fitness

Zumba is an exercise fitness program created by Colombian dancer and choreographer Alberto “Beto” Perez during the 1990s. Zumba is a trademark owned by Zumba Fitness, LLC. The Brazilian pop singer Claudia Leitte has become the international ambassador to Zumba Fitness. (Wikipedia)

This fitness program combines Latin and other music from all over the world in a fun dance moves that can be an alternating slow and fast movements. There are different Zumba video tutorials depending on your level, from beginner to intermediate as well as level of intensity.

Zumba craze may be overpowered by other new fitness programs nowadays but Zumba practices and classes are still available everywhere. Furthermore, Zumba is a fun and effective way to burn those extra calories. People love Zumba because of its health benefits and well, who doesn´t like dancing in the rhythm of different music. Even though if you have two left foot if you can follow instructions and simple dance moves then you can confidently dance with the flow of the music. Feel the groove as they say after all Zumba is a fun aerobic exercise to do.

You can check out Zumba classes available in your area. If not then there are Zumba videos available so you can buy, download and do it at home in your own spare time.

There are Zumba DVDs, Zumba apparel and Zumba equipment available on the market. The DVD is a must-have of course if you want to do Zumba on your own. This will teach you Zumba from basic to more advanced move. Apparel, accessories, and pieces of equipment are optional, depending on your preferences and needs.

zumba DVDZumba dvd

Swimming

Swimming is one of the best exercises one could ever do. Why? Because swimming uses the entire body to move. Swimming can be a recreation, a sport, as an exercise and for a deeper reason, people learn swimming for basic survival. Some countries practice early swimming lessons for their children and other countries swimming is part of their school curriculum like Norway and Sweden to name a few. This can be also as a job and or occupation such as lifeguards, remember the famous TV show Baywatch?

Swimming has been popular and is also included in international sports competitions like the summer Olympics.

Swimming is an aerobic exercise requiring constant oxygen for the muscles. It is a good exercise for the cardio. Moreover, swimming is beneficial for pregnant women, people suffering from arthritis and many other health benefits you can get from doing swimming. Swimming can be for any age. There are even swimming lessons for babies.

Swimming accessories like goggles, swimsuits, earplugs, nose plugs are available in the market. If you are a beginner and just starting to learn swimming, there are many floaters on the market that you can avail of to help you with your swimming lessons.

The calories you will be burning on swimming depends on your body´s weight, swim speed, swimming strokes/ techniques. You can make use of these different strokes like a butterfly, breaststroke, freestyle, backstroke, etc.

swimming floatersswimming googles

Cycling

Another best fitness activity on my list is cycling. Cycling is making use of your bicycles (of course!). Go grab those bicycles and cycle outdoors with your family. Exercising together is even more fun, bring your family with you, your kids and go cycling together. Go mountain biking together! In fact, cycling is one mode of transportation that is a pro-environment not needing to consume fuels, not contributing to traffic, noise and air pollution and the like. Imagine doing cycling for your physical fitness while taking good care of the environment, feels so rewarding, isn´t it? But yeah, I have to admit that weather conditions affect your cycling activities so check the weather forecast and plan ahead.

If weather conditions stop you from going mountain biking or cycling outdoors then you can avail of indoor cycling offered at the gym or other training centers. You can check your nearest gym at your locality. But if you have the budget then you can buy the indoor cycling equipment.

Cycling is not just for personal physical fitness but is also famous in racing. There are cycling races national and international and the most famous one is Tour de France. There are even cycling guided tours on some countries that tourists can avail of, sounds fun right? Who would not want to be doing some training while touring around?  Cycling is beneficial for your whole well-being not just physical.

Just like swimming, cycling can also be connected to your job. There are food delivery companies like Just Eat, and Foodora to name a few that delivers food orders using bicycles. It is, in fact, a good idea that other food establishments can copy, a combination of training exercise while getting paid to deliver foods.

bicycle

Walking 

This obviously is what we can and what we are doing every day. We walk going to the transport station, we walk going to work, we walk our dogs, we walk our kids, and so on. But these are all limited distance and a short period of time, nevertheless, it is still helpful. But if you want to level up your walking activity then you can start an early walk with a brisk-walk technique and make it longer. Just like the above mentioned, walking is beneficial in

  • improving moods
  • maintaining ideal weight
  • good for the heart
  • stretches and good for your muscles
  • and many more

So take those comfortable rubber shoes and have a walk, make it even more fun by doing it with your partner, family or friends. Make a goal at least 30 mins a day.

water bottle

Running and Jogging

Oh, I love running! Imagine sweating and burning all those excess calories and fitting on your old skinny jeans again! Running is a holistic approach in attaining good health, physically, mentally and emotionally. Yes, it´s good for your whole well-being in general.

If you are just starting then it is good to start doing jogging first. Do it at least 30 mins and you can level it up if your body is used to it already. The difference is in intensity and pace. But both are aerobic exercises that are beneficial for health. And oh, don´t forget to warm up first, do some muscle stretches to avoid muscle injury.

You just need a breathable and comfortable training clothes paired with your comfy shoes and you are good to go. Don´t forget to take a bottle of water with you!

running shoes

Conclusion: Make a change with your lifestyle, if you have a sedentary lifestyle then you can start by doing a simple walk every day and scale it if your body is ready for a more intense workout. You can make a plan and alternately do the above mentioned aerobic exercises. Walking, running, jogging, swimming, cycling and Zumba are all beneficial to your general health. Not just one in particular. So while doing one of these fitness activities you are targeting two or more birds at the same time.

I admit that starting your fitness journey is difficult. The hardest part is getting started, but once you are all warm-up and have a focus on attaining your goal then you will be motivated to keep going. Trust me, I have been there as well. To make your journey to a better and healthy life then involve your loved ones, your husband and your wife, kids and or friends. I bet, you´ll have a positive outlook on your journey if you have a great support system. So why not make your physical fitness activities more fun?

Do stretches and warm-up before starting any fitness training. This is to avoid muscle or ligament injuries. Have comfortable training shoes that are good and durable enough. You don´t want to be having foot pain after training. Accessories like Zumba toning sticks, Zumba band and the like are optional. What matters most is that you have comfortable breathable training clothes.

You can make use of the calorie-burning calculator using your details like gender, height, weight, activities and minutes of activities to see how many calories are you burning. If not, just get those muscles moving and your heart pumping then your good.

Important: Consult a medical professional regarding your physical fitness plans especially if you have medical problems like heart and the like before starting anything.

Affiliate Disclosure: This blog contains affiliate links. I get paid with a certain commission for every successful sale or sign-up WITHOUT any additional cost on your part.

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14 Comments

  1. Edward says:

    Thank you for this great article. There are so many aerobic exercises that you can do. I actually got the Zumba DVDs to change it up and have some fun with my workout program especially when I can’t walk outside. They are really great and I highly recommend them.
    My next favorite is probably just walking, as long as the weather outside is good. I’ve been swimming too and of course it’s important to get the goggles like the ones you posted. Thank you for these tips. I walk pretty much every day for my aerobic fitness and I also do weight lifting which I suppose is considered anaerobic.
    Your article is very helpful to anyone interested in their Fitness.

  2. Ramos says:

    Other than the zumba exercise, I do the rest of the aerobic exercises and I must say that they are very helpful and helps my body well. I love swimming and it’s an exercise that I engage in atleast twice in a week because it helps yo move my whole body but I like engaging in jogging everyday to kickstart my day.walking is definitely inevitable too. Though I do not really know about the benefits of them before but reading through this post, I have enlightened my knowledge. Cardio exercises ate the best because they increase body involvements and functioning. Great article! Thumbs up!

  3. Dave says:

    Hallo there, 

    Your post on aerobic exercise is one of the simplest to understand post that I have read on the topic. You have broken down the concepts pretty well that as a beginner I can follow easily. Actually, I had a chat with a fitness trainer and he recommended this type of exercise since I have been the type that revolves around my car, my office chair and my couch at home and the side effects of this cycle has started to kick in.

    I am very grateful for the thorough article. It will go a long way for my new workout routine.

    1. admin says:

      Welcome Dave, it´s time to stretch those muscles then.

  4. Henderson says:

    This are very good exercises. I never knew they were called aerobic at all. You seem to know about all this well. I walk very often but not on long distances. I think I should try running and jogging at early hours of the morning. The befits of this exercises are some features I need for myself. How much do you think an asthmatic patient wikk need to go on this kind of exercise seeing that they have to do with oxygen.

    1. admin says:

      Henderson, Hi, if you have a serious asthma problem who needs to do physical activities with oxygen then I suggest consulting your professional medical practitioner before doing anything else. I am not in a position to give professional medical advice. 

  5. Dane says:

    I never knew these exercises had so much importance especially keeping you in a good mood. Some time ago I do keep to regular exercises but now my wife I the one who goes for running and jogging twice a day, and I must confess she is the most healthy in the family. I’ll surely give more time to doing these aerobic exercises again. The benefits are undoubtedly the best. Thanks for sharing this important information.

    1. admin says:

      Hi Dane, Good for your wife who does running and jogging twice a day, be motivated and join her:)

  6. SeunJeremiah says:

    Thanks for this informative article, Aerobic activity is by far one of the best ways to live a longer, healthier life. Risks for chronic lifestyle diseases like hypertension and cardiovascular disease are dramatically cut down by  following this list  of moderate intensity exercise, so all I’m going to do is put on some sneakers and hit the pavement.

    1. admin says:

      Hi Seun, Yeah put on those sneakers and keep moving. Let´s all aim to be healthy and fit.

  7. Jagi says:

    Great explanation of different types of exercises. Back in my personal training days, these are the type of exercises that I recommended to my clients to stay well and healthy. Unfortunately, I’ve now forgotten to do them myself. Your post came at a really good time smacking me in the head to get back out and start doing things again to keep my body moving.

    My favorite type of exercise was stationary cycling or otherwise now known as spin class. I felt it was one of the best pieces of equipment out there. It was easy to do HIIT on the bike. My legs felt awesome after, a little jiggly but still they knew they had worked out.

    1. admin says:

      Hi Jagi, I do love stationary cycling too when the weather doesn´t permit me to do outdoor cycling. 

  8. Abayomi says:

    Excellent article on Aerobic exercise and its benefits, the fact still remain the same that exercise make us look younger and healthier, we can not count the numerous advantages of exercise,calorie burned and benefits of these vary depending on the intensity and or level of your aerobic physical activities, its true and I love to read your article over and over because is a wonderful post, thank you for sharing this helpful topic.

    1. admin says:

      Thank you and welcome Abayomi, Glad you like my blog. Stay tuned for more valuable blogs in the future.

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