You perform aerobic exercises for a sustained period of time. National Academy of Sports Medicine Aerobic exercise is sometimes known as "cardio" -- exercise that requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles. It can help you tone your muscles and build strength and endurance. Weightlifting. Stationary bikes are a good cardiovascular workout, help you develop leg strength, and are easy to use. Aerobic vs. Anaerobic Exercise: Which Is Best for Weight Loss? Some examples include cycling/biking, running, swimming, cross-country skiing, playing basketball, jumping rope, roller skating, walking briskly and dancing. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy. Which of the following exercises is an example of anaerobic exercise? You may want to wear shoes that provide good ankle support if you’re prone to ankle injuries. Equipment: gym shoes (sneakers), sturdy chair or couch for dips. Read more: List of Aerobic Workouts. If you’re new, you can reduce the resistance on the bike and peddle lightly for a break if you get tired. If you’re an intermediate exerciser, you can perform the moves for 30 seconds and rest for 30 seconds between sets. Let someone know where you’ll be. Next, reverse your direction and jog backward as you continue to swing the jump rope. You should leave at least a day between anaerobic exercises to let muscles rest and heal. Then expect a series of punches, kicks, and hand strikes for the main workout. Perform the following strength exercises for 1 minute: Then jog or march in place for 1 minute for your active rest. Safety: Avoid swimming alone and, if possible, choose a pool with a lifeguard on duty. Some classes require cycle shoes that you “clip” into the bike. After warming up, your instructor will instruct the class through easy-to-follow dance moves set to upbeat music. Your local gym is a great place to get in some aerobic exercise. What is Aerobic Exercise? Continuous, vigorous exercise that increases the body's oxygen demand to produce energy and occurs over an extended time. It’s not recommended to fully extend your knee while peddling on a stationary bike. A Trapezius upper B. Pectoralis major C. Biceps bracii D. Latissimus dorsi 105. Increase the resistance on the machine for a more challenging workout. Playing baseball. Maximal aerobic capacity -- the maximum amount of oxygen the body can take in and use during exercise Most valis measure of cardiorespiratory fitness Measure of the endurance of both the cardiorespiratory system and exercising skeletal muscles Upper limit of O2 consumption Safety concerns: Choose well-lit, populated running routes. During an intense workout, the “pain cave” is the point of physical and mental fatigue. Most classes are 45 to 60 minutes long and include a warmup, cooldown, and stretch. Which of the following exercises is an example of an aerobic exercise? Stretch to finish. Following a jump rope circuit is a great indoor or outdoor activity, though you’ll want to make sure you have plenty of space. There may be core or strengthening exercises at the end. Playing soccer. C. Hammer Throw. You can walk almost anywhere: outdoors or indoors (malls, indoor tracks, or a treadmill). What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? What are some examples of aerobic exercise? © 2005-2021 Healthline Media a Red Ventures Company. Aerobic exercise means "with oxygen," and includes any type of exercise, typically those performed at moderate levels of intensity for extended periods of time, that maintains an increased heart rate. Anaerobic exercises, such as weightlifting or sprinting, involve quick bursts of energy. A person doing vigorous intensity activity cannot say … answer choices . You can usually rent these at your facility. There is no cure. Safety: Focus on proper form with each exercise to avoid injury. Riding a bike. The elliptical machine may seem intimidating at first, but it’s easy to use once you get the hang of it. You’ll finish with a cooldown and stretch. Get help with your Aerobic exercise homework. Swimming . Drink plenty of water throughout the class. All rights reserved. One MET is defined as the energy it takes to sit quietly. Losing Sleep During COVID-19? For example, practicing yoga can improve your balance, strength, and flexibility. But you can still benefit from a stationary bike workout without taking a class. The American Heart Association recommends 30 minutes or more of aerobic exercise five or more days each week. So, once you’ve identified your base, add an extra 500 to 1,000 steps. Duration and frequency: 45 to 60 minutes, 1 to 3 times per week. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery. 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