Let's Get Physical!

Aerobic Exercise

When we think of aerobic exercise, some image of the iconic 80's workout videos comes to mind. Luckily, for us of the modern age, leg warmers are no longer needed to get a good work out. You may be wondering “What is aerobic exercise?” or “How much do I need?” If you keep reading, you will certainly find out! 

What

By definition, aerobic means “with oxygen.” While completing aerobic exercise, energy is produced using oxygen. This system of energy production takes a little while to get going as it is a long process of chemical reactions, but once it is up and running (no pun intended), as long as you keep breathing, it will keep working!  

Types

Now that we know what aerobic means, what type of exercises are aerobic? As you may have guessed, examples of aerobic exercise include running, walking, hiking, cycling, dancing, swimming, etc. A typical follow up question I get is “which is the best?” The answer: whichever you are more likely to do! If there is an exercise you enjoy, that is the one that is the best for you. If you are unlikely to run, then that may not be your best option.

Amounts

How much do you have to exercise? That depends on your goals and activity level. If you are training for a 5k or triathlon, you are going to need a few extra minutes compared to others. For general health and wellness goals, the American College of Sports Medicine (ACSM) recommends that individuals strive to achieve 150 minutes of “moderate” intensity exercise per week. If you enjoy higher intensity workouts, for vigorous exercise, ACSM recommends 75 minutes of exercise. Meaning more bang for your buck! Examples for each are listed below.

Moderate (150 mins. per week)

• Leisure bike rides

• Elliptical

• Water aerobics

• Dance

• Walking

• Golfing (no cart)

Vigorous (75 mins. per week)

• Stair climber

• Rower

• Running

• Basketball Scrimmage

• Flag Football

• Jump Rope

• Swimming (depending on effort)

• Skiing (depending on effort)

Takeaway

Neither moderate nor vigorous intensity is necessarily better than the other. If you are training for a 5k, moderate intensity walking may not be helpful to get you to your goals. If you are looking for general health and wellness, there is no need to hike Grandfather Mountain. Unless you want to of course! The best thing for you to do is to get moving and keep moving!

Benefits

Lastly, you may be asking “Why?”  You may already know that exercise is good for you and can improve your overall health. But, did you know that aerobic exercise can help improve your cholesterol and lower your blood pressure? Yes, you read that right! Adults who exercise have lower overall risks of dementia, diabetes, stroke and heart disease. Your “why” may be different as well. Maybe you enjoy it or maybe you want better results at your next physical.

Consider your why and get going!

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Sources

“Aerobic Exercise Health: What Is It, Benefits & Examples.” Cleveland Clinic, https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise. 

“Met Values for 800+ Activities.” Golf, 4 Aug. 2022, https://golf.procon.org/met-values-for-800-activities/. 

“Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise” ACSM