Aerobic exercise uses large muscle groups and keeps your heart rate up so you burn calories and fat.
Many people think of Aerobics Exercises classes when they hear the word aerobic, but there are so many exercises that fall under its umbrella to choose from.
Step Aerobics Classes
The original aerobics classes often incorporated steps or small risers. These classes are still offered at almost all fitness levels facilities and can be a lot of fun.
There is an instructor and fun music with easy to follow routines that have you stepping up and down for 60 minutes. These classes boast a calorie burn of 450 per hour for a 150-pound person.
You can ride your bike outside or use a stationary bike at your local health club or at home.
If you aren’t taking a spin class that often incorporates intervals and hills, try to do this on your own.
Find a bike route that is at least ten miles and try to find a hill or an area where you can ride at high speeds for short bursts.
Biking for 60 minutes will give you the best result and can burn up to 500 calories per hour for a 150-pound person.
Swimming is a great way to incorporate all of your large muscles and get your heart rate up. It is also one of the most tiring exercise in this group.
In the beginning, set small goals of swimming five to six laps. Try to work up to 30 minutes of swimming and then 60 for best results.
If you can’t do the strokes, try using a kick-board for laps and a great lower body workout.
Swimming burns 400 calories per hour for a 150-pound person.
Cross Country Skiing or Elliptical Training
Not everyone lives in a place that allows for cross country skiing but you can get similar benefits with an elliptical trainer that uses both your arms and your legs.
These aerobics exercises are great calorie burners and don’t have a heavy impact on your joints.
Most elliptical machines have settings for intervals. Aim to do 45 to 60 minutes per session.
If you can cross country ski, try to set a distance or time goal for yourself. Changes in elevation will naturally increase your heart rate. 45 to 60 minutes again will give you best results.
Running has so many speeds, goals and styles. To get the best aerobic benefit to running, it is a good idea to just keep a slow, steady pace for 45 to 60 minutes.
Running outside will be the most challenging way to go but a treadmill will work fine as long as you increase the incline to at least one or two to simulate an outdoor trail.
Jump roping is great if you are crunched for time. Experts say that ten minutes of jump roping will give you the same aerobic benefit of 30 minutes of running.
Aim to jump rope for 20 minutes for the best results.
This can be done at home, in any office building or on a machine at a health club.
Climbing stairs at a moderate pace will burn 400 calories per hour for a 150-pound person.
You can climb at a steady pace or do intervals if you’re crunch for time. A good interval routine can include running up the stairs at a fast pace for 30 seconds and slowing down for a minute. You can do this for 30 minutes and burn just as many calories as you would burn at a steady pace in 60 minutes.
Walking is always a great exercise and can be done anywhere as long as you have your sneakers.
Walking at a fast pace for 60 minutes will give you the best results. This can be up to five miles for some people depending on their pace and can burn 350 calories per hour for a 150-pound person.
On a treadmill, a fast-paced walk would be 3.8 to 4.5 mph.
Walking up a hill or setting your treadmill to a steep incline is a great way to burn extra calories.
Find the aerobics exercises you enjoy the most.