The 5 Best Aerobic Exercises for Maximum Health Benefits

Do you prefer to do your workouts in the snow? Cross-country skiing is the top aerobic activity because more muscles are involved with each movement. In this activity, you must use your arms and legs to propel your body forward. The more muscles you utilize, the more aerobic benefits you gain. This activity typically takes place at high altitude and cold weather, so your body uses more energy and muscles throughout your workout.

Swimming is an effective activity to increase your heart rate and burn calories, along with getting your body in an aerobic state. This exercise allows for a total conditioning effect since you utilize major muscle groups throughout the body as you swim. Many swimmers often find that they experience less injuries and pressure on their bones and joints due to the buoyancy of the water. In Dr. Cooper’s book, Aerobics for Total Well Being, he points out that you can swim up to 10 miles per day and get in excess of 1,300 aerobic points per week without any great danger of pulling a muscle or harming a joint.

First, it is important to establish the difference between running and jogging. If you are running slower than a nine minute mile, Dr. Cooper would suggest that you are jogging. Running and jogging are both great options for aerobic conditioning. Whether you run at the gym or outside, you are in control of setting the intensity of your workout. When aiming to build muscle mass, you can add more resistance or jog at an incline, along with increasing your speed. In turn, you can build more muscle and prolong your calorie expenditure after your workout. It is also beneficial for you to take long strides to work your muscles through a long range of motion. This can help prevent strain and tightness in your muscles. If you want to relieve pressure on your joints from the pounding of running, try using an elliptical trainer. Watch a video to learn the proper form and how to reap optimum benefits.

If you suffer from joint problems, cycling can be a great activity due to a reduced pressure on your joints and muscles. In outdoor cycling you must overcome the resistance of the bike, along with propelling your body weight. To get the most out of your workout, Dr. Cooper recommends aiming for a cycling speed slightly above 15 miles per hour to receive the most aerobic benefits.

Walking is a great way to get in shape while applying minimal stress to your joints. Whether you are young or old, active or inactive, walking can be done by almost anyone, anywhere. Although it can take longer to reach the same aerobic benefits from walking as opposed to running, you can make your workout more challenging by increasing your incline on a treadmill or walking up more hills outside.