Aerobic exercise can be done safely.
The American Heart Association recommends adults participate in at least 30 minutes of moderately vigorous aerobic activity five days a week. However, various challenges from health to time often prevent people from actually getting the recommended amount. Others do not even know where to begin when it comes to exercising. While aerobic exercise has positive benefits, it is worth taking time to look at some of the disadvantages as well.
Find Some Time
Whether you have time limits or physical limits, 30 minutes of exercising at one time could be quite daunting if not impossible. If this is the case, five- or 10-minute mini-workouts could work just as well, as long as you ensure to elevate your heart rate and keep moving. Healthy aerobic activity is not "all-or-nothing." Do not let a lack of time or inability to complete 30 minutes in a row rob you of the heart-healthy benefits of aerobic activity.
Look for Low-Impact
Aerobic activity often requires coordination, such as aerobic dance, or motions which are jarring to the joints like jogging. For those who are dancing-impaired or have delicate joints, aerobic activity is intimidating and possibly dangerous. Luckily a variety of exercise options are available for low-impact activities such as swimming and elliptical orbiter machines. A spinning class is a suitable alternative for people who fear a traditional dance-style aerobic class. Spinning is done on a stationary bike and is also a low-impact aerobic exercise.
See Your Doctor
If you have a cardiac or pulmonary condition, your aerobic routine should be discussed with your physician and monitored by a personal trainer. Your heart rate accelerates considerably during aerobic exercise, as does your body's need for oxygen. Ironically, the best path back to health is often exercise. If you have medical challenges, do not begin an aerobic regime alone. Include all of those who have cared for you and are invested in your improving health.
Include Strength Training
For healthy individuals, aerobics alone are insufficient to define muscles and tone the body. Aerobics helps reduce the amount of fat on the body, but weight-bearing exercise is required to actually shape the muscles. To compensate for this, and to maximize results, circuit training was developed. It incorporates weight-bearing exercise into the aerobic routine, allowing you to simultaneously reap the cardiovascular benefits of exercise while you burn fat and tone muscles.