The Aerobics Point System has determined that aerobic exercise was the best form of fitness to produce beneficial changes in the respiratory and circulatory systems, improving total health. The book, Aerobics Program for Total Well-Being, defines it as an endurance activity which takes place over a relatively long period of time and depends on establishing a balance between the intake and expenditure of oxygen. In other words, the exercise is being performed with the body in a steady state.

Now millions of people have joined the fitness revolution. It only takes 30 minutes of exercise five days a week or 150 minutes of aerobics activity, collective or sustained, to experience a wealth of health benefits. Here are the top five exercises that provide the maximum aerobic benefits.

Cross-Country Skiing: Where it snows, cross-country skiing is the top aerobic activity because more muscles are involved with each movement. In this activity, we must use our arms and legs to propel the body forward. The more muscles we utilize, the more aerobic benefits we gain. This activity typically takes place at high altitudes in cold weather, so the body uses more energy and muscles throughout the workout.

Swimming: Aquatics are an effective activity to increase heart rate and burn calories, along with getting the body into an aerobic state. This exercise allows for a total conditioning effect because it uses major muscle groups throughout the body as we swim. Water provides a low-impact exercise environment, ideal for those that require a joint-friendly workout. Many swimmers find that they experience fewer injuries and pressure on their bones and joints due to the buoyancy of the water. Individuals can swim up to 10 miles per day and get in excess of 1,300 aerobic points per week without any great danger of pulling a muscle or harming a joint.

Running or Jogging: It is important to establish the difference between running and jogging (slower than a nine-minute mile), but they are both excellent options for aerobic conditioning. Whether running at the gym or outside, we are in control of setting the intensity of our workout. When aiming to build muscle mass, we can add more resistance or jog at an incline, along with increasing speed. We can also build more muscle and prolong our calorie expenditure after the workout. It is also beneficial to take long strides to work muscles through a long range of motion, which helps prevent strain and tightness. To relieve pressure on joints, try using an elliptical trainer instead.

Outdoor Cycling: For those that suffer from joint problems, low-impact cycling can be an ideal activity, due to a reduced pressure on the joints and muscles. In outdoor cycling, we must overcome the resistance of the bike, along with propelling our body weight. Aim for a cycling speed slightly above 15 miles per hour to receive the most aerobic benefits. A cycling workout can be customized by including outdoor scenic rides to competitive mountain biking and even biking indoors on a recumbent bike.

Walking: This is the oldest, most common and popular ways to get in shape while applying minimal stress to the joints. Whether young or old, active or inactive, walking can be done by almost anyone, anywhere, and requires no special equipment. Although it can take longer to reach the same aerobic benefits from walking as opposed to running, we can make the workout more challenging by increasing the incline on a treadmill or walking up more hills outside.

With any of these top five aerobic activities, make sure that workouts are not too repetitive on the joints. It is beneficial for your body to incorporate different types of aerobic activities, so try to switch up routines to avoid overtraining certain muscle groups. As we integrate aerobic activity into our fitness routine, be sure to incorporate a warm-up, cool-down and musculoskeletal conditioning through weight training and/or calisthenics.

For more information, visit CooperAerobics.com/HealthTips, or call 972-233-4832.