Effective Aerobic Exercise Ideas To Do At Home

by proformadmin · Published December 10, 2018 · Updated February 25, 2020

Over a quarter of a million Americans pass away each year from cardiovascular illnesses. Millions more get admitted to hospitals, lose time at work, and miss out on things they used to enjoy because of poor heart health. According to studies published on the NCBI, regular exercise can dramatically reduce the risk of heart disease, some kinds of diabetes, and many other serious illnesses.

You don’t want to wait until the doctor tells you that you are already at risk for or suffering from an acute or chronic disease. You will maximize the benefits of a healthy body if you increase your physical activity long before you’re already sick. At the same time, it’s never too late to improve your overall fitness to slow down or even reverse health issues. Whether you’re 16 or 65, we can all benefit from aerobic exercise.

The Benefits Of At-Home Aerobic Exercises

Sometimes called cardio, aerobic exercises increase your heart and breathing rate. In that way, they’re meant to improve overall fitness, and of course, heart health. Some typical examples or aerobic exercises include jogging, walking, bike riding, swimming, and even dancing.

The NCBI says that studies have established solid links between aerobic exercises and reduction in cholesterol and body fat, improved insulin sensitivity, cognitive function, and even mood. All of these markers reduce the risk of becoming seriously ill. Aerobic exercise can contribute to a longer, healthier, and happier life.

Aerobic Exercises On Your Treadmill

At-home treadmills have become a popular option for people who want a convenient way to stick to their exercise schedule. Affordable and compact fitness machines, like the SMART Pro 9000 treadmill, come with comfortable running tracks, electronic monitoring, and the ability to adjust the incline and speed. This fitness machine also comes with dozens of built-in workouts that you can use if you’re just trying to get fit or you’re already ready to run.

There’s also a place for your tablet, so you can access entertainment, answer emails, or even better, work with personal trainers and library of fitness routines provided by iFit®. While you’re using your treadmill in your home or office, you can use these routines to imagine that you’re strolling in the countryside or racing through the hills. They’re designed with your current level of fitness and goals in mind.

You can use your home treadmill for such helpful aerobic exercises as:

Walking at a slow pace from one to three miles per hour
Jogging at speeds up to six miles per hour
Running or sprinting to really push yourself at speeds up to eight or even twelve miles per hour
Moving on a flat surface or at an incline

Once you feel comfortable with these, here is a 30-minute aerobic workout to get you started!

Off-Treadmill At-Home Aerobic Exercises

You might also find that it’s easier to stick with your exercise schedule if you include some off-treadmill exercise. For example, you could take advantage of mild weather to:

Take a walk with your spouse, best buddy, or dog.
Play with your kids in the backyard or neighborhood swimming pool
Join a week-end running, jogging, or hiking club

If it’s too hot or cold outside, you might even take a brisk stroll around the mall, jump rope, or take an exercise class at a local community center. As long as you work your heart and lungs, all of these aerobic activities will offer you plenty of benefits that can improve you physically and mentally.

Effective Aerobic Exercise Routines

So, what is one characteristic of an effective, at-home aerobic exercise routine? Mainly, it’s one that you will stick to. The Office of Disease Prevention and Health Promotion suggests getting 75 to 150 minutes of heart-healthy activity each week. You might plan to engage in cardio for about half an hour a day, but you don’t need to do the same exercises every day. For instance, one day you might walk on your treadmill, and another day, you might enjoy a bike ride around the neighborhood.

You will find that the more you engage in these activities, the more pleasant you will find them. Even though aerobic exercise refers to activities that will challenge your cardiovascular and respiratory system, they should not be overly strenuous. You should set a pace that you can maintain for the duration of your activity.

For example:

Walking can help as much as running. Walking is lower impact than running, which is friendlier on your joints, and you can still burn a good amount of calories.
You should choose activities that you can sustain and enjoy for at least 20 minutes to half an hour at a time without losing your breath.

Home exercise equipment, like a ProForm treadmill, will make any time a good time to fit in your hearty-healthy exercise. These machines have the features to keep you engaged in your fitness. If you want to make sure that you stick to your fitness routine, you should invest in the type of high-quality equipment that was meant to be used.

DISCLAIMER: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. ProForm assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Please remember to follow all safety precautions that are listed in your treadmill User’s Manual.

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