Some activities are really fun. Walking while observing others watching you, running till the dropping of the "last" drop of sweat, swimming till you think yourself crossing the English Channel, cycling and comparing yourself with Lance Armstrong and skipping till your legs give up are wonderful pastimes. These activities are destined to give you immense pleasure while acting as true friends for your heart and the circulatory system. These activities, broadly categorized as aerobic exercises, have made you realize that exercise is not a compulsion, but an enjoyment!
What are Aerobic Exercises?
Aerobic exercises, also known as cardiovascular exercises, are those exercises which sustain for longer duration and involve large muscles. An aerobic exercise mainly strengthens your cardio respiratory system. Other than this, these exercises are the most effective means to burn more calories and to lose more weight. There are wide ranges of aerobic exercises varying from low to high impact and the most common aerobic exercises include walking, running, cycling, swimming, step aerobics, rowing and skipping. Recreational dance activities like Zumba, Hip Hop and Latin dance are also included in this category.
The selection of exercises mainly depends on the intensity and the impact of exercises on the body. Along with this, an individual's fitness level, health status and his personal preferences should also need to be considered.
The "Famous 5" Aerobic Exercises
- Walking: It is the simplest and most commonly done aerobic activity. It can be performed at various intensities. But, if you are looking out for an effective workout, opt for brisk walking. There are two main types of walking: speed walking and race walking. These are the walking techniques used by the professional walkers. The race walking rule is that the toe of the back foot should not leave the ground until the heel of front foot comes in contact with the ground. Another type of walking is the plain technique, which we all do in our daily life during dog walking or moving during our leisure times. Each type of walking yields fitness benefits. The major benefit of walking is that it can be performed by any age group and the risk of injury is very low.
- Running: It falls under the category of high impact aerobic activity. According to the American College of Sports Medicine, ACSM, many significant health benefits can be achieved by going from a sedentary level to a minimal level of physical activity; but programs or activities involving higher intensities or greater frequency or durations provide additional benefits. It decreases the body fat, increases the good cholesterol level (HDL), reduces high blood pressure and cut downs the risk of coronary arterial diseases. Running improves aerobic fitness by increasing the activity of enzymes and hormones that stimulate the muscles and the heart to work more effectively and efficiently. Running can be made more intense by changing the surface level (uphill or downhill).
- Swimming: Swimming, a recreational activity can be included in a fitness regimen. In fact, it is one of the most popular workouts. It is an excellent form of aerobic exercise as it involves the entire body workout. Due to water buoyancy, it places very mild stress on the joints making it a preferable workout for the elderly and the arthritic individuals. It is frequently used for rehabilitation purposes and people with physical disabilities. Swimming helps in weight reduction as well as in toning and strengthening of the muscles. Water provides resistance on the joints and makes them strong. Further resistance can also be added in the form of weights to make it more intense. Even the basic swimming stroke improves the endurance and the metabolism of the body. One can choose the stroke according to the needed level of intensity and calories to be burned. It also helps to improve posture and we all know the beauty of a swimmer's physique!
- Cycling or Biking: In the earlier days, it was used as a main form of transportation. In the recent times, cycling has been explored as a highly effective aerobic workout. It is a low impact aerobic workout. If done with proper posture and technique, it does not stress the back or any other joints. It is also useful in rehabilitation areas. It can be done outdoor as well as indoor. It can be incorporated to any age group. To intensify the workout, go for interval training, alternating between cycling on an average speed and cycling at a high speed and cycling uphill or downhill. Various types of ergonomically designed cycles are available in the market nowadays that can make your workout effective and productive.
- Skipping: Skipping is an excellent form of exercise that requires minimal equipment - just a skipping rope! It is a low impact activity compared to running and carries a very low risk of injury. Skipping mainly targets the calves, shoulders, thighs and hips. Changing the grip emphasizes different muscles of the upper body; holding the rope will focus more on the shoulders whereas holding the handles of rope works on the forearms. Jumping from side to side targets the inner thighs and jumping forwards and back (bell jump) increases the working out of the front thighs. For the lower stomach, opt for the running step. For inner and outer thighs try the straddle. Apart from the advantages of aerobic exercises, skipping is very effective in improving coordination.
Aerobic exercises can define or rather draw a line between compulsion and enjoyment. When your doctor recommends exercises for you, you may not feel the pleasure hidden in the activity! After all, it will appear to be a compulsion for you! But if you love the gentle breeze touching your skin while walking or the water splashing on your face during swimming then you are more likely to keep your commitment. Passion and enjoyment can make the best out of a fitness regime.
