Aerobic exercise is defined as an activity that uses large muscle groups (legs, glutes, core, etc.) at the same time, usually in a rhythmic way, for an extended amount of time. Examples of aerobic exercises include dancing, jogging, running, cycling, walking, and hiking.

You should aim for 150 minutes of aerobic exercise per week. Read on to learn what counts as aerobic exercise, its benefits and risks, and ways to add aerobic exercise to your regimen.

What Is Aerobic Exercise?

Aerobic exercise is a light-to-moderate-intensity activity where you use large muscle groups, like your legs and glutes, simultaneously and often rhythmically for more than two minutes without gasping for air.

“Your respiration goes up, as does your heart rate to about 60 to 90 percent of your maximum heart rate, but not over that max,” explained Michele Olson, PhD, CSCS, senior clinical professor of sports science at Huntingdon College in Montgomery, AL.

Aerobic exercise counts as cardiovascular activity, which is why you’ll often hear “cardio” used in place of “aerobic,” though not all cardio is aerobic.

Aerobic vs. Anaerobic Exercise

Aerobic activity involves your sustained physical effort that’s typically between 30 and 60 minutes, where your heart rate remains at a steady 60 to 90% of your max. You’re able to inhale and exhale steadily and sustain your pace because the oxygen you’re taking in is sufficient. Aerobic means “in the presence of oxygen.” Aerobic exercise is more about duration and less about intensity.

Anaerobic exercise is another form of cardio in which you should only be able to sustain activity for about 30 seconds before you need a break. It should feel pretty difficult for you to catch your breath while exercising. Anaerobic means “the absence of oxygen.”

Common anaerobic exercises include explosive exercises like:

• Plyometrics
• Sprinting
• Heavy weightlifting

Interval training and circuit classes offer strong examples of activities that usually involve both anaerobic and aerobic fitness. “In these classes, you push to your max for brief periods of time, followed by lower intensity breaks,” explained Olson.

Types of Aerobic Exercise

While most aerobic activity fits in the low- to moderate-intensity category, different levels exist.

Low-Intensity

Low-intensity aerobic exercise builds endurance, or your ability to perform activity for extended periods. Endurance, like strength, flexibility, and balance, is part of a well-balanced exercise regimen. Low-intensity aerobic exercise would hit that lower heart rate range, around 60 to 70 percent of your max heart rate. Examples include going on a walk or an easy hike.

Moderate-Intensity

Moderate-intensity aerobic work would involve a heart rate level between 70 and 80 percent of your max and could include workouts like step aerobics, walking fast or jogging, or playing doubles tennis.

High-Intensity

High-intensity aerobic workouts elevate the heart rate between 80 to 90 percent of your max. For this, you might try spinning, faster running, jogging stairs, playing singles tennis, or playing basketball. It stops short of going at an all-out effort, though.

Aerobic Exercises to Try

Many aerobic exercises exist. You can choose an activity that you enjoy and makes your body feel good. “All you have to do is perform at the required heart rate and intensity levels so that you’re able to maintain it for an extended period of time,” said Noam Tamir, CSCS, owner of TS Fitness in New York City.

Common aerobic exercises include:

• Cycling or spinning
• Dancing
• Jogging and running
• Playing tennis or basketball
• Step aerobics
• Swimming or swim aerobics
• Walking and hiking

How To Do an Aerobic Exercise At Home

If you don’t feel like going outside or even leaving your house but still want an aerobic workout, you might like this bodyweight routine, said Tamir. Do the 12 exercises below for 30 seconds each for 5 rounds, with as little rest as possible between exercises:

1. High knees
2. Mountain climbers
3. Butt kickers
4. Walkouts/inchworms
5. Alternating bodyweight reverse lunges
6. High skips
7. Bodyweight squats
8. Lateral hops
9. Walking lunges
10. Jumping jacks
11. Crunches
12. Toe taps to a block or step

Work at a moderate intensity, so going from move to move sans breaks shouldn’t feel too challenging. If you do need a break, go a little slower. You’ll get better each time you do it.

Gym Classes

Several online and in-person aerobic exercise classes exist. Look at your local gym or search online or social media to see what’s available to you. Common aerobic gym classes include:

• Cycling or spinning
• Dance classes like cardio hip-hop, Jazzercise, and Zumba
• Step aerobics
• Swim aerobics

Benefits

Aerobic exercise is wonderful for your overall health. Performing weekly aerobic exercise could have benefits, including:

• Decreasing depression
• Improving your cardiovascular health
• Improving your cognitive function
• Lowering your blood pressure
• Maintaining a healthy weight or losing weight
• Managing diabetes
• Possibly preventing cardiovascular disease
• Possibly preventing hypertension and stroke
• Reducing your risk of falling
• Regulating your blood sugar
• Relieving stress

Risks

Like with any physical activity, aerobic exercise does have a few risks. However, its health benefits usually outweigh these. Aerobic exercise risks can include:

• Acute cardiovascular events like stroke
• Muscle cramps
• Possibly sprains or strains

Talk to a healthcare provider immediately if you experience any pain while exercising.

How To Get Started

When beginning any new exercise regimen, you may want to talk to a healthcare provider if you’re concerned about your health risks or to better program a workout schedule. Make sure you go slowly when you begin incorporating aerobic exercise into your workout. As you start, work up to these goals:

• Frequency: Perform aerobic exercise 3 to 4 times per week.
• Intensity: Work out hard enough to reach your target heart rate.
• Time: Work out for at least 20 minutes without stopping.

The CDC recommends you aim to do moderate-intensity aerobic activity for 150 minutes per week.

Tips

Trying a new workout can seem intimidating. Here are a few tips as you begin doing aerobic activities:

• Don’t skip your warm-up: Walk or cycle for 5-10 minutes to increase blood flow to your muscles and get them feeling warm and loose.
• Go slowly: Build up your endurance. Don’t put pressure on yourself to hit your maximum time or heart rate goals right away.
• Drink water. Staying hydrated will help you perform better during your workouts.
• Try a few activities. The benefit of aerobic workouts is you have a lot of options. Find an activity you genuinely enjoy doing so you’re having fun while working out.
• Cool down: Take another 5-10 minutes at the end of your workout to let your heart rate gradually slow down. You can go for a short walk and perform a few stretches. Hold each stretch for 30 seconds.

A Quick Review

Aerobic exercise uses large muscle groups (legs, glutes, core, etc.) at the same time, usually in a rhythmic way, for a prolonged time. Exercises include brisk walking, jogging, hiking, swimming, spinning, and dancing.

You should aim for about 150 minutes of moderate aerobic exercise per week. Health benefits include improved cardiovascular health, decreased stress, and disease prevention. Talk to a healthcare provider before starting any new exercise regimen.