Aerobic exercise involves physical activity that engages large muscle groups in a rhythmic and continuous manner. These exercises are typically repetitive and allow you to control the intensity—or how hard your body works—during the activity.
By MTT Team
The word “aerobic” means “with oxygen.” During aerobic activity, your breathing regulates the flow of oxygen to your muscles, which helps burn energy and power movement. As a result, these exercises elevate your heart rate and boost your body’s oxygen use.
Aerobic vs. Anaerobic Exercise: What’s the Difference?
These two types of exercise are defined by how your body produces energy:
- Aerobic exercise requires oxygen to generate energy. It involves sustained activity that increases your heart rate. A classic example is walking.
- Anaerobic exercise does not rely on oxygen for energy. Instead, it involves quick, high-intensity movements, like lifting weights or sprinting.
Common Types of Aerobic Exercises
There are many ways to engage in aerobic exercise. Some popular options include:
- Walking or jogging
- Cycling
- Using cardio machines
- Swimming
Walking or Jogging
Walking is an easy and accessible aerobic activity suitable for most fitness levels. You can modify your pace to suit your ability. Jogging, which is faster than walking but slower than running, adds more intensity and stress on the joints. Except for a pair of athletic shoes, no special equipment is needed. Whether you’re outdoors, in a shopping mall, or on a treadmill, walking is a convenient year-round option—especially for beginners.
Cycling
You can cycle outdoors or use a stationary bike. By adjusting your bike’s resistance or route terrain, you can control workout intensity. Cycling is a good choice if you have joint issues, as it provides a heart-pumping workout without overloading your knees, hips, back, or ankles. Outdoor cycling, however, depends on weather conditions.
Cardio Machines
Cardio equipment provides a repetitive motion that raises your heart rate. Popular machines include:
- Treadmills
- Ellipticals
- Stair climbers
- Rowing machines
These machines are typically available at gyms but can also be purchased for home use. If you’re considering one for home, keep in mind they require space. Before committing, try out different machines to see which suits your body and comfort level. A healthcare provider can help guide your selection based on any physical limitations.
Swimming
Swimming offers a full-body, low-impact workout that’s easy on the joints. Moving through water naturally increases exercise intensity, especially in open water. For those with joint pain, water aerobics or water walking can be gentler alternatives. Always swim in areas supervised by lifeguards for safety.
Benefits of Aerobic Exercise
Regular aerobic activity provides numerous health advantages, including:
- Stronger bones
- Enhanced muscle strength, endurance, and flexibility
- Better balance
- Improved cognitive function
- Support with weight control or weight loss
- Additional health benefits:
- Lower risk of heart disease, stroke, high blood pressure, and type 2 diabetes
- Improved lung capacity
- Reduced blood pressure
- Higher HDL (“good”) cholesterol
- Better blood sugar regulation
Risks of Aerobic Exercise
As with any physical activity, aerobic exercise carries a risk of injury, such as:
- Sprains or strains
- Muscle cramps or soreness
- Joint pain
- Bone fractures
Staying Safe During Aerobic Exercise
Before beginning any exercise program, consult with your healthcare provider—especially if you have health conditions such as heart disease, high blood pressure, diabetes, arthritis, or respiratory problems.
To stay safe and injury-free:
- Get clearance from your doctor before starting
- Learn proper equipment use and techniques
- Wear suitable footwear and clothing
- Warm up and stretch before activity
- Stay aware of your surroundings
Stop exercising and contact a doctor if you experience:
- Unusual shortness of breath
- Chest tightness or pain
- Pain in shoulders or jaw
- Lightheadedness or dizziness
- Confusion
- Persistent joint pain
The “Talk Test”
To gauge if an aerobic workout is too intense, try the talk test. If you can speak clearly during the activity, the intensity is likely appropriate. If talking becomes difficult, your exercise may be too strenuous for your current fitness level. As your stamina improves, your ability to speak during higher intensity workouts may also improve.
How Often Should You Do Aerobic Exercise?
Experts recommend at least 150 minutes of moderate aerobic activity each week—about 30 minutes a day, five days a week. This level helps lower your risk for several chronic diseases, including heart disease and diabetes.
To make reaching this goal easier:
- Plan time for exercise in your schedule
- Choose activities you enjoy
- Break it into shorter sessions, like three 10-minute walks
- Work out with family or friends
Aerobic exercises can be done daily. However, rest days might be necessary if you’re doing high-intensity training (e.g., marathon prep) or if joint pain becomes an issue. Consult your doctor for appropriate adjustments.
How to Structure an Aerobic Workout
Every aerobic session should include:
- Warm-Up – Begin with 5–10 minutes of light movement that gradually increases in intensity. This prepares your muscles and reduces injury risk.
- Exercise Progression – Tailor the intensity based on your fitness level. Beginners should start slowly, while more advanced individuals can gradually increase effort.
- Cool Down – End with 5–10 minutes of slower movement. Gentle stretching afterward can improve flexibility and reduce soreness.
Ways to Progress in Aerobic Exercise
You can improve your aerobic fitness by gradually increasing:
- Speed – Moving faster
- Resistance – Adding difficulty (e.g., incline or weights)
- Duration – Exercising for longer periods
Make changes slowly and only push harder for short intervals to avoid overexertion.
Do I Need a Gym?
Not at all! Many aerobic activities can be done right at home or outside, such as:
- Walking
- Dancing
- Biking
- Using a manual lawn mower
However, if you enjoy equipment like treadmills or ellipticals, a gym might be a better fit.