Are you still searching for the perfect aerobic exercises to get your cardiovascular system and lungs into great shape, lose weight and burn fat? With all the choices for aerobic training, it’s sometimes hard to know which is right for you. Try these five great workouts and see if you would like to add them to your fitness regime.
1. Running
The only equipment you’ll need to run is a pair of high-quality running shoes. This is VERY important to protect your feet and joints from damage from the jarring motions of running. A normal weight person running about five miles an hour can burn 300 calories in just half an hour. If you experience any pain or discomfort in your ankles or knees, or you get injured, visit a sports medicine health professional before you run again.
2. Bicycling
Riding a bike is great exercise as it uses your leg muscles, which are the largest muscle group in your body. This burns a lot of calories, increases your endurance, and gives your heart a great work out. If you bicycle for half an hour, you can burn between 250 to 300 calories, depending on how fast you peddle. You can also get great results from a stationary bicycle used indoors while playing some upbeat music to keep you motivated.
3. Swimming
Swimming is the most gentle type of aerobic exercise and tones up the whole body, using the body’s resistance to the water. Take a class first to “re-learn” the proper way to do the different strokes and vary your routine each time. For instance, half an hour of breast stroke can use up close to 400 calories. Another nice thing about swimming is that you can do it at a public pool, community center, local YMCA, a private pool, or outdoors!
4. Rowing
This is a great cardio workout and you can do it with dumbbells or on a rowing machine at a local health club. This is great for strengthening your arms, an area that often gets neglected. Women especially like the results they get for tightening up the “flab” that hangs down under their upper arms, especially if they have recently lost weight.
5. Walking
Studies prove that walking can burn up as much fat as jogging. The only “catch” is that you have to walk longer than you jog in order to burn the same amount of calories. Walking briskly for just half an hour can burn 180 calories and increase the strength of both your heart and your lungs.
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