Aerobic workouts are fantastic for beginners looking to stay active. They're often rhythmic and repetitive activities that engage your body's large muscle groups while boosting cardiovascular health, and burning calories. The best thing about aerobic fitness is that it can be easily tailored to suit your fitness level. Getting active is a start, but simple-to-follow aerobic fitness can go a great way in helping you stay active.
Brisk Walking
Why It’s Great: Brisk walking is a low-impact exercise that’s easy on the joints while still providing an effective cardio workout. A good tip is not to confuse brisk walking with shopping! Afterall, shopping is leisure and done so at a much slower pace. To achieve any result in brisk walking, you should aim for a pace that makes you slightly out of breath but still allows you to hold a conversation.
Pro Tip: Start at a comfortable pace and gradually increase your speed and distance. Walk for 20-30 minutes a day, and increase the pace and duration as your fitness improves. It also helps to find a park that vibes well with you. Look here to see Seshy's top 3 favourite parks!
Jogging
Why It’s Great: Jogging is a step up from walking and helps to build endurance and cardiovascular strength. Unlike running, jogging requires you to maintain a steady speed for longer periods of time. As such, it helps increase physical fitness with less stress on the body than from running but more than brisk walking. It’s also a versatile exercise that can be done outdoors or on a treadmill.
Pro Tip: Start with short intervals of jogging followed by walking. For instance, jog for 1 minute, then walk for 2 minutes. Gradually increase the jogging intervals as you get more comfortable.
Knock off work late but still craving for a quick jog? Pop by GymHaus at Tanjong Katong, where they have treadmills (and other gym equipment) available 24/7!
Cycling
Why It’s Great: Cycling is another low-impact exercise that strengthens the lower body and improves cardiovascular health. It can be done outdoors for those who enjoy a nice scenic view and fresh air during workout. It can also be done indoors on a stationary bike. For beginners, indoors cycling can be much safer, and provide a more consistent training regime.
Pro Tip: Begin with 20 to 30 minutes of cycling at a moderate pace in the outdoors. To add some challenge to your ride, try riding upslope against the wind. If you are cycling indoor, simply adjust the resistance level according to your fitness level and gradually increase the intensity as you progress.
Dancing
Why It’s Great: Dancing is yet another enjoyable aerobic workout. Fun aside, it is an extremely effective cardio workout. It activates almost all of the muscles in the body, with most of the exertion at the lower body - thighs, calves, and buttocks. Dancing is favoured for its carefressness and does not require as much attention to prevent fitness injury. You can take up dancing by following dance workout videos online, or make up your own moves as you groove to your favourite music.
Pro Tip: Dance for 20 to 30 minutes to your favourite song! Or dance like a K-pop star by following dance tutorials online. Alternatively, a more structured dancing fitness will be Zumba. You can Zumba to online videos, or simply book a session near you via the Seshy app. Doing Zumba with an instructor can provide you with a more tailored workout that is more suitable for your pace.
Tips for Getting Started on Aerobic Fitness
Warm Up and Cool Down: Always include a warm-up before starting your workout and a cool-down period afterward to prevent injury and aid recovery.
Stay Hydrated: Drink plenty of water before, during, and after your workout to stay hydrated.
Listen to Your Body: Start slowly and gradually increase the intensity of your workouts. If you experience any pain or discomfort, stop and consult a healthcare professional if needed.
Incorporating these aerobic workouts into your routine will help you build endurance, improve cardiovascular health, and set a strong foundation for more advanced exercises in the future. Start with what feels comfortable, stay consistent, and enjoy the process of getting fit!