Aerobic Exercise: Benefits, Examples, and Tips to Get Started
Key takeaways:
Aerobic exercise is any sustained physical activity that raises your breathing and heart rate.
Examples include walking, jogging, cycling, and rowing.
Regular aerobic exercise can improve heart health and reduce your risk of several chronic diseases.
Table of contents
Like a car, the human body is a well-oiled machine. When properly maintained, it can keep cruising along. Regular checkups and proper nutrition are two ways to keep it in prime condition.
You also need exercise. Whether you love it or hate it, regular exercise can improve your overall health and help you perform daily activities.
Aerobic exercise — otherwise known as cardiovascular exercise or cardio –– is critical for heart and lung function. It can also improve your mental health and well-being.
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But what exactly is aerobic exercise? And how much do you need? Here are some science-backed answers to these questions that can help you get started with aerobics.
What is aerobic exercise?
Aerobic exercise is any physical activity that increases your heart rate and breathing. It involves the continuous movement of large muscle groups throughout your body.
The word aerobic means “with oxygen.” When you exercise, your muscles need oxygen to sustain movement. So, you breathe harder as your lungs take in more oxygen. Your heart pumps faster to deliver that oxygen to your working muscles. And in turn, your muscles use that oxygen as fuel to keep your body moving.
Your muscles can become fatigued if your cardiorespiratory system can’t deliver enough oxygen. This may occur when your fitness level is low or your workout is too challenging. As a result, you may find it difficult to continue the exercise. But you can improve your cardiorespiratory fitness with regular, increasingly challenging aerobic exercise.
What is aerobic vs. anaerobic exercise?
Anaerobic means "without oxygen." Unlike aerobic exercise, which you do continuously for a longer period, anaerobic exercise usually consists of short bursts of high-intensity activity. Examples include vigorous weight lifting, sprinting, and some forms of high-intensity interval training.
Oxygen isn’t a ready energy source for these vigorous, anaerobic activities. Instead, your body uses glycogen stored in your muscles for energy. Glycogen comes from the carbohydrates you eat. But your body uses glycogen stores quickly during strenuous exercise. That makes it a great energy source for short bursts of intense activity.
Aerobic and anaerobic exercise share many of the same benefits. But aerobic exercise tends to be better at increasing endurance, while anaerobic exercise is better for building muscle strength and power.
What should your heart rate be during exercise? It depends on your age and workout intensity. Learn how to calculate your target heart rate.
Is cardio good for weight loss? It can be, especially when combined with regular strength-training workouts. Here’s how to get started.
Should you do cardio before or after weights? Experts weigh in on the best strategy to meet your fitness goals.
What are the benefits of aerobics?
There’s no shortage of benefits of aerobic exercise. Here are a few key advantages.
Improves heart health and lung function
Your heart is a muscle, and aerobic exercise strengthens it. Regular aerobic exercise improves cardiovascular health by:
Helping your heart pump oxygen-rich blood more efficiently (circulation)
Decreasing bad cholesterol called low-density lipoprotein (LDL)
Increasing good cholesterol called high-density lipoprotein (HDL)
Lowering your blood pressure
Controlling blood sugar levels
Reducing inflammation
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Your lungs get a workout with aerobics, too. They work harder to provide oxygen, which may increase your lung capacity. This can help you build your cardiorespiratory fitness over time.
Helps with weight management
Maintaining a comfortable weight –– which is different for everyone –– is less about the number on a scale. Instead, the focus should be on healthy habits, like proper nutrition, adequate sleep, and routine exercise — including aerobics. Aerobic workouts support weight loss and management. They help you burn calories and may give your metabolism a boost, too.
But make sure you get the right combination of aerobic and resistance training.
Reduces the risk of chronic diseases
Those benefits for your heart and lungs really add up. Making aerobics part of your routine lowers the risk of several chronic conditions, including:
Heart disease, stroke, and heart failure
Hypertension
Osteoarthritis
Osteoporosis
Certain cancers, such as colon, breast, and ovarian cancer
Enhances sleep quality
Aerobic exercise during the day could lead to better sleep at night. Research shows that aerobics may increase deep sleep. In one study, older adults did cardio workouts three times per week. After 10 weeks, they had better sleep quality, including fewer sleep disturbances during the night.
Just be sure to finish strenuous workouts at least 90 minutes before bedtime.
Supports cognitive function
Exercise supports brain health. Aerobic workouts have been linked to better cognitive function, including improved memory, in older adults. They can also slow cognitive decline and lower the risk of dementia.
The benefits might not be limited to older adults, either. A 2019 study found that aerobics can increase executive function in adults as young as 20 years old. Executive function is important for skills like planning, problem-solving, and paying attention.
Boosts your mood and mental health
Cardio is good for your mental health, too. It’s been shown to reduce the symptoms of depression and anxiety. According to some research, weekly workouts may even lower the risk of depression.
Heart-pumping exercises lift your spirits by increasing circulation to your brain and releasing mood-boosting chemicals. These physical processes can help relieve stress and enhance your self-confidence.
What are some examples of aerobic exercise?
You can do aerobic activities at low, moderate, or high intensity. Below are some examples that include planned workouts and various everyday tasks.
Low-intensity aerobics
Low-intensity aerobics –– like taking a leisurely walk with a friend –– raise your heart rate a little bit but feel comfortable to maintain. While walking, you can easily carry on a conversation without feeling out of breath. You probably won’t feel a noticeable increase in your heart rate or pulse, and you likely won’t sweat unless the weather is warmer.
Other examples of low-intensity aerobics include:
Using an elliptical at a slow speed
Doing light housework, such as vacuuming and dusting
Riding your bike on level ground at a slow pace
Moderate-intensity aerobics
During moderate-intensity aerobics, you may feel your heart rate increase. As your activity continues, you might start to sweat and feel out of breath. But you still can carry on a light conversation.
Examples of moderate-intensity activities include:
Brisk walking or slow jogging
Cycling at a brisk pace or up and down small hills
Hiking on a moderate incline
Playing pickleball
Lawn mowing
Vigorous or high-intensity aerobics
During high-intensity aerobics, your heart races, and you might work up a good sweat. And you’re probably so out of breath that you can only say a few words at a time before taking a breath.
Examples of vigorous or high-intensity aerobics include:
Fast jogging or running
Playing soccer
Cycling hills
Swimming laps
What factors should you consider before starting aerobic exercise?
If you’re new to aerobic exercise, talk to a healthcare professional before you start. This is particularly important if you have any health conditions. When you’re ready to start, consider these tips:
Ease into it. The key is to start slowly and increase your workout intensity over time. Doing too much too soon can cause injuries and make it hard to stick with a fitness plan.
Try new things. Exercise variety challenges your body in new ways. And there are so many cardio options –– like dancing, hiking, or rowing –– to choose from. Try cross-training with weekly aerobic, resistance, and flexibility exercises. This method can help you avoid fitness plateaus and prevent overuse injuries. Plus, you’ll never get bored.
Do what you love. Think about activities you enjoy and try to incorporate them into your aerobic workouts. This can boost your motivation and help you meet your fitness goals.
How much aerobic exercise do you need?
The CDC recommends that adults aim for at least 150 minutes of moderate-intensity aerobics or 75 minutes of vigorous-intensity aerobics weekly. But how often and how long you exercise depends on various factors.
You can work up to suggested targets if you’re new to exercise. Just 10 minutes of daily cardio is enough to increase your heart rate and start reaping the many benefits of aerobics. You can enjoy more benefits by exceeding exercise recommendations as your fitness improves.
Frequently asked questions
It depends on your fitness goals, health status, and preferences. There are pros and cons of every aerobic workout. For example, walking is a low-impact exercise that can improve heart health. But it won’t burn a lot of calories if your goal is weight loss. Ultimately, the best aerobic exercise is one you enjoy and can do regularly for the long term.
Yes, aerobic exercise burns fat. During aerobic workouts, your body uses available sugars stored in your blood for energy. When that energy source is depleted, your body burns stored fat to keep moving.
Strength training –– such as lifting weights or doing body weight exercises –– also burns fat. So be sure to include cardio and strength workouts in your fitness routine.
It depends on various factors, including your fitness level, exercise intensity, and duration. Aerobic exercise may help you burn more fat because you can sustain it longer than anaerobic exercise. But brief periods of vigorous, anaerobic exercise can also burn a lot of fat. The main difference is that anaerobic exercises tend to build more muscle mass than aerobics. Having more muscle can give your resting metabolism a little boost, helping you burn more energy at rest.
The bottom line
Regular aerobic activity is essential for your physical and mental health. Aerobic exercise consists of any activity that increases your heart rate for a prolonged period. It can improve your heart health, lift your spirits, and help you sleep better. And there are numerous options, from swimming to stair climbing.
To make aerobic exercise less of a chore, find activities you enjoy and create a routine that you can stick with long term.
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