[NeedtoLose]

Ways to Get Heart-Healthy Aerobic Exercise

Walk.
This is probably the number 1 choice among beginning exercisers, for so many reasons. It's easy to start, no matter what your fitness level. The only equipment you need is a good pair of shoes. And you can practice it almost anywhere. For extra motivation, start or join a walking program in your chapter.

Jog or Run.
When you start moving so fast that both feet are off the ground at once, you've graduated from walking to jogging. It's not for everyone (mainly because it's harder on the joints), but jogging/running provides millions of exercisers with the challenge they need to stick with a program.

Bike outdoors...
Biking's a low-impact activity, and it lets you explore new pathways and neighborhoods while enjoying the great outdoors.

. . . or indoors.
When the weather doesn't permit outside activities, the trusty stationary bike stands ready. Many people enjoy listening to music or watching TV while pedaling.

Row.
Most gyms and health clubs have excellent stationary rowing machines. By starting with a short session (no more than 5 minutes at first) and gradually increasing your intervals, you can use rowing to extend the cardio portion of a workout begun on a stationary bike or treadmill. If you're lucky enough to live near a large body of water, outdoor rowing provides a nice change of pace.

Jump rope.
Like rowing, this is an activity to be started slowly and increased gradually. Also like rowing, it provides a nice change of pace to a more sustainable activity. For instance, by jumping rope 5 minutes before and 5 minutes after a 30-minute stationary-bike ride, you've just upped your cardio workout to 40 minutes.

Dance in a class . . .
Aerobic dancing has established itself as a fun and effective activity, great for people who want group interaction and expert instruction.

. . . or at home.
Aerobic dancing to a videotape is great for beginners who hesitate to exercise in public. It also adds variety to your usual routine of walking, biking, or whatever. Videotapes come in a dizzying range of choices, dance/movement styles, and musical accompaniments. Be sure the one you select has a good aerobic segment; some workouts emphasize strength training or flexibility instead.

Swim.
With the coming of summer, this alternative is sure to look mighty attractive! The cooling effect of water keeps you naturally comfortable no matter how hard you work out.

Walk in deep water, or do water aerobics.
These activities also take advantage of water's natural cooling effect, but because they require less skill than swimming, they're more sustainable for beginners.