Most Effective Aerobic Exercises and their Benefits

aerobic exercises

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Aerobic exercise can include walking, swimming, running, or cycling activities. By definition, aerobic means (involving oxygen). During aerobic exercises, your breathing and heart rate will increase. Aerobic exercise helps to maintain a healthy heart, lungs, and circulatory system. Aerobic exercise differs from exercise that is anaerobic. Anaerobic exercises require quick bursts of energy, such as weightlifting or sprinting. Here are the most effective aerobic exercises and their benefits.

Aerobic Strength Circuit

This exercise improves cardiovascular health, strength, and tones relevant groups of muscles. Focus on each workout on the correct form to prevent injury. Keep your heart rate throughout at a mild level. During this exercise, you should be able to hold a brief discussion.

The duration and frequency of this aerobic circuit should be 20 to 30 minutes, 5 times a week. Perform the following strength exercises each for one minute: squats, lunges, pushups, dips, and torso twist. Then jog for 1 minute. It’s one circuit. Repeat 2 to 3 times the circuit. You can rest between circuits for up to 5 minutes. Afterward, cool down with some stretching.


Swimming is a low-impact exercise, so it’s great for individuals sensitive to injury or recovering from it. It can help your muscle tone and create strength and stamina. Avoid swimming alone and select a swimming pool with a lifeguard on duty if possible. Start by enrolling in swimming lessons if you’re new to swimming.  Frequency and duration should be 10 to 30 minutes, 2 to 5 times a week. Add a 5 minutes each week to your swimming routine.

Try swimming as an aerobic exercise if your gym has a swimming pool. It’s a low-impact exercise, so if you’re susceptible to injury, it’s a great option. You also increase your heart rate, tone your muscles, and build strength and stamina all without adding extra stress on your body.

You can begin with one stroke swimming lap. Add extra strokes as you swim more. You can do 1 to 4 freestyle laps followed by 1 to 4 breaststroke or backstroke laps, for instance. If you get tired, rest between laps on the side of the pool. Always follow the swimming pool’s safety directions and rules.

Running or Jogging

Running is one of aerobic exercise’s most efficient types. It can improve the health of your heart, burn fat and calories. Run-on the routes that are well lit and populated. Let somebody understand where you will be. Duration and frequency should be 30 minutes, 3 times a week.

If you’re a beginner, run twice a week for 30 minutes. Your speed during the run should be conversational. You can switch between running for 5 minutes and walking for 1 minute to begin. Always stretch before and after your run to remain injury-free.

Also read: Exercises for People Who Don’t Like Running

Jump Rope

Jumping rope helps improve the consciousness of the body coordination with the hand-foot and agility. You should adapt to the height of your jumping rope. Stand on the center of the rope with both feet and extend the handles to your armpits. That’s the height for which you’re going.

If it’s too long, cut or bind it to prevent the rope from getting stuck.  Duration and frequency should be 20 to 30 minutes, 5 times a week. This is an excellent indoor or outdoor exercise, although you want to make sure you have plenty of space to perform it. It should take 20 to 30 minutes to finish your circuit routine.

Start by jogging forward as you swing the jumping rope over your head and under your feet if you’re a beginner.


Daily walking can decrease the risk of cardiac disease, obesity, diabetes, elevated blood pressure, and depression. Walk-in fields that are well lit and populated. To decrease your danger of injury, choose shoes that give excellent ankle help.

Duration and frequency should be 150 minutes per week or 5 days per week for 30 minutes. If walking is your primary type of exercise, strive for 150 minutes a week. We can split this into 30 minutes of 5 days a week walking. Or spend 10 minutes walking at a time, 3 times a day.

You can also use the fitness tracker to maintain how many measures you take each day. If your aim is to walk 10,000 steps a day, begin with your base (the present amount you are walking) and increase your daily number of steps.

You can do this by raising your daily steps every 1 to 2 weeks by an additional 500 – 1,000 steps a day. So, add an extra 500 to 1,000 steps after you’ve recognized your base. Then improve your daily step count by another 500 to 1,000 steps 1 to 2 weeks later.


Zumba is useful to the health of the heart, increases coordination, tones the entire body and can help relieve stress. During the class, drink lots of water. If you’re tired or dizzy, take a break. If you are susceptible to ankle injuries, wear shoes that provide excellent ankle help.

The frequency and duration should be 60 minutes, 1 to 3 times a week. Zumba is a pleasant option for an aerobic workout if you enjoy dancing. Your teacher will teach the class through easy-to-follow dance movements set to upbeat music after heating.

You will end with a cooldown and stretch. Drink plenty of water. If you get tired, you can always take a break and come back.

Aerobic Gym Exercises

Your local gym is a brilliant place to get in some aerobic exercises. They are equipped with treadmills, stationary bicycles, and elliptical equipment. A swimming pool may also be available for you to swim in. If you are not sure how to use training equipment, ask a professional or trainer for assistance at all times.

Cardio Kickboxing

Kickboxing is an activity of high impact that builds power and stamina. It can also decrease stress and enhance your reflexes. Drink plenty of water all over the class. If you’re feeling dizzy, take a break. Duration and frequency should be 60 minutes. Cardio kickboxing is a mixture of martial arts. Perform this exercise 1 to 3 times a week.

Your class can begin with a warm-up of jogging, jumping jacks, or strengthening exercises like pushups. Expect the primary exercise to have a sequence of punches, kicks, and hand strikes. Always complete and extend your exercise with a cooldown and drinking plenty of water during the exercise.

Stationary Bike

This exercise of low impact can help build the strength of the legs. Ask a gym trainer to help adjust the bicycle to make the seat the right height. This will help decrease your risk of injury. If you are cycling at home, a general rule is to change the seat height of the bicycle to preserve a 5-to 10-degree bend in your knee before it reaches the complete extension. Doing so will reduce your knee joint pressure.

Extending your knee while peddling on a stationary bike is not recommended. Duration and frequency should be 45 minutes 3 times a week. A stationary bike is a nice cardiovascular exercise. It can help strengthen your legs.

Many gyms and exercise studios that use stationary bikes provide courses. But without taking a class, you can still enjoy a stationary bike workout. Having stretched and warmed up by cycling for 5 to 10 minutes at a simple rhythm, boost your speed to 15 miles per hour and strive for 20 to 30 minutes of continuous cycling.


Elliptical machines provide a nice cardiovascular exercise that is less stressful on the knees, hips, and back. If you feel unstable or help you get on and off the machine, use the handlebars.

The frequency and duration should be 20 to 30 minutes, 2 to 3 times a week. At first, the elliptical machine may seem intimidating, but once you get the hang of it, it is simple to use. Hold your posture upright after warming up while using your legs in a pedal movement to drive the machine. Look forward, not down at your feet the whole time. Keep the back of your shoulders and involve your abdominal muscles.

Aerobic Class Workouts

If you don’t like to practice alone, a class can provide an atmosphere that is supportive and encouraging. Ask the teacher if you are new to show you the correct form. If you are a beginner, they can help you change the exercises.

Attend group courses to begin 2 to 3 times a week at your local fitness center. If you appreciate the exercise, you can always go on more often later.

The Bottom Line

Every week, add two or more aerobic strengthening sessions focusing on significant muscle groups. See your doctor if you’re new to exercise. They can test your health and suggest a secure and effective fitness routine for you.

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AB Rehman
AB Rehman is a certified personal trainer. He specializes in exercise science. His interests include nutrition, muscle building, and cardio exercises. He enjoys cooking, hiking, and outdoor activities.
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