Jogging in hot weather can rapidly increase your heart rate.
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Aerobic exercise is any exercise that requires your body to use oxygen as its primary energy source. With regular aerobic training, you can lose weight, reduce stress and manage chronic conditions such as high blood pressure and cholesterol. By definition, all aerobic exercise is considered to be submaximal exercise, since it doesn't require you to exceed your maximum aerobic capacity.
Target Heart Rate
Another term for the submaximal aerobic exercise range is the target heart rate zone. For most people, the target heart rate during traditional aerobic exercise should be between 50 and 85 percent of the maximum heart rate, according to the American Heart Association. You can estimate your maximum heart rate by subtracting your age from 220. Working in this range will allow you to reap the health benefits of cardio exercise without taxing your heart or body too much.
Walking and Jogging
Perhaps the most prevalent aerobic activities are walking and jogging, both of which can help you burn calories and improve overall health and fitness. A 155-pound person walking at a moderate pace of 3 mph can expect to burn 232 calories in an hour. The same person would burn around 704 calories jogging at twice that speed. One drawback to jogging is the repetitive stress it can put on the joints of your lower body.
A low-impact alternative to running on the track or trails is taking your bike for a spin. Cycling gives you all of the same physical benefits as jogging without the impact on your ankles, knees and hips. Of course, cycling without proper seat or handle height and position can lead to stress injuries in the lower back and knees. As long as you work at a moderate pace, you'll remain in a safe submaximal zone while cycling.
When it comes to protecting your joints, swimming is another relatively stress-free exercise that can range from leisurely to intense, depending on your effort. Since you are nearly weightless in water, your joints experience none of the impact they would on a hard surface. Additionally, swimming is often prescribed as part of physical therapy and injury rehabilitation routines, or as exercise for the elderly.