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Posted on 03-05-2013

TOP AEROBIC EXERCISES

Good morning!

What exactly is aerobic exercise? It's an endurance activity which takes place over a time period and with the goal of establishing a balance between the intake and expenditure of oxygen.

1. Cross-Country Skiing
Do you prefer to do your workouts in the snow? Cross-country skiing is a great aerobic activity because more muscles are involved with each movement. Those of you who have been skiing for the first time in a ski season know exactly what I mean! In this activity, you must use your arms and legs to propel your body forward. The more muscles you utilize, the more aerobic benefits you gain.  This activity typically takes place at high altitude and cold weather, so your body uses more energy and muscles throughout your workout.

2. Swimming
Swimming is a very effective activity to increase your heart rate and burn calories, along with getting your body in an aerobic state. This exercise allows for a total conditioning effect since you utilize major muscle groups throughout the body as you swim.  It also has the benefit of being non-weight bearing.  For those of you with painful joints, particularly low back pain, you will find swimming to be your best friend.  Here in Redding, Shasta Athletic Club just down the street from our office has a heated indoor pool you can use year round!

3. Running or Jogging
Running and jogging are both great options for aerobic conditioning. Whether you run at the gym or outside, you are in control of setting the intensity of your workout. When aiming to build muscle mass, you can add more resistance or jog at an incline, along with increasing your speed. In turn, you can build more muscle and prolong your calorie expenditure after your workout. It is also beneficial for you to take long strides to work your muscles through a long range of motion. This can help prevent strain and tightness in your muscles.  If you want to relieve pressure on your joints from the pounding of running, try using an elliptical trainer.   Be sure if you are doing any long distance jogging that you consume a high quality multivitamin every day.  The respiratory burst associated with increased aerobic activity produces free radicals which over time can lead to cancer.  Multivitamins prevent this from harming you.

4. Outdoor Cycling
If you suffer from joint problems, cycling can be another great activity due to a reduced pressure on your joints and muscles. In outdoor cycling you must overcome the resistance of the bike, along with propelling your body weight.

To get the most out of your workout, we recommend aiming for a cycling speed slightly above 15 miles per hour to receive the most aerobic benefits.

5. Walking
Walking is a great way to get in shape while applying minimal stress to your joints. Whether you are young or old, active or inactive, walking can be done by almost anyone, anywhere.

Although it can take longer to reach the same aerobic benefits from walking as opposed to running, you can make your workout more challenging by increasing your incline on a treadmill or walking up more hills outside.

The point here is we not only want to move, we want to move regularly and with an elevated heart rate.  Summer is coming!  Get moving!

Have a blessed day!

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