Aerobic Exercise Options

Here are some aerobic activities you might enjoy:

Walking

Rowing

Swimming

Hiking

Jumping rope

Bicycling

Jogging

Aerobic Dancing

Basketball

Skating

Ice hockey

Stationary cycling

Tennis

Cross-country skiing

Stationary running

The following are NOT considered aerobic activities:

Baseball/Softball

Football

Horseback riding

Bowling

Volleyball

Golf

There are many practical ways to increase your activity. Walking is one of the easiest: you can walk to the store instead of driving, walk the dog, park farther from your destination and walk the rest of the way, get off the bus a stop or two early and walk the extra few blocks. Walking is an ideal exercise no matter what your age. It's safe and inexpensive, requires less strength than many sports, and you don't need lessons to begin. You can walk alone or with others, indoors or outside.

For safe walks, wear appropriate shoes. Never go barefoot. Wear loose-fitting clothing and dress in layers you can remove if you get hot. Start slowly, and increase your distance and pace each week. Take long, easy strides, and breath deeply. Carry some fast acting sugar and be aware of low blood sugar symptoms. In hot weather, bring extra fluids. Always check your feet for injuries after walking.

Walking Burns Calories

Miles Walked

Calories Burned

2

l50 - Z40

3

Z40 - 360

4

350 - 4Z0

5

4Z0 - 4B0

In addition to walking, there are other ways of being active that don't even seem like exercise. Take the stairs instead of the elevator. When watching television, get up and move around during commercials. Use hand operated appliances rather than electric ones. Mow the lawn, rake the leaves, wash the car -- even washing windows or floors can provide good exercise and burn calories.

Aerobics

Aerobics

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