Types of Aerobic Activities and Basic Workouts

Types of Aerobic Activities and Basic Workouts

Outdoor Activities

Aerobic activities, other than running and swimming, are briefly described below. More extensive discussions are provided in the section on indoor activities since the equipment used indoors typically has information about work rate and intensity. However, Table 3-5 presents the amount of energy expended per hour (kcal/hr) in these activities as a function of work rate. The values are for a 70 kg male. To get a more accurate estimate for yourself, multiple the number by your weight in kg and divide by 70.


Bicycle riding, or biking, is an excellent activity for improving overall cardiorespiratory fitness. Importantly, indoor bicycle ergometers have been used for many years to study the responses of the body to exercise. The work rate you maintain while biking varies according to the terrain and your motivation. As such, biking outside offers Table 3-5.

Typical Energy Requirements for Various Outdoor Activities Activity Work Rate Energy Expenditure (kcal/hr Bicycling 6 mph 270 10 mph 420 20 mph 720 Cross-Country Skiing Moderate 504 Strenuous, Uphill 1140 Jumping Rope 70 Jumps/minute 690 145 Jumps/minute 840 42 Cardiorespiratory Conditioning many challenges.

A high pedaling rate offers advantages in terms of high power output.

All in all, biking is a great alternative to running and should be considered as a suitable activity for maintaining fitness, even if it is not part of a SEAL’s mission. Biking complements other activities and is often used in rehabilitation from other musculoskeletal injuries. More details with respect to biking will be provided under the section on stationary cycles.

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Cross-Country Skiing

Although cross country skiing is discussed in detail under winter warfare below, it should be noted that this is an excellent method of training for cardiorespiratory fitness. It engages almost all of the major muscle groups and thus, the overall energy expenditure may be as high or higher than when moving the body over the same distance on foot. Importantly, the intensity of the effort varies greatly as a function of the terrain: climbing uphill requires tremendous effort whereas going downhill represents a light load. High-caliber cross-country skiers have some of the highest maximal oxygen uptakes ever recorded. However, the appropriate equipment and environment are necessary for cross-country skiing.

Jumping Rope

Jumping rope is a great way to maintain fitness onboard a ship or in confined spaces. It can provide a high-intensity, cardiorespiratory workout if done long enough and fast enough. If the pace is fast, it is equivalent to running in terms of energy expenditure. Jumping rope does not have to be boring, especially if you use different types of jumps. Provides the names and an explanation for alternatives to the basic jump.

Last Words

In terms of gear, many different types of rope are available, and rope jumping can be limited by the quality of the rope. Most experts recommend lightweight leather ropes. Believe it or not, many books have been written about jumping rope, with basic to advanced skills, drills, and moves. Overall, jumping rope is a great activity, especially if you are in a confined environment.

However, an important point to note here is that if you are doing aerobic activities to help cure any health-related issues, you must always seek the expert’s advice before choosing the activities to be done. You can visit site to know how this consultation with the experts could be done easily online these days through the best digital healthcare platforms from the convenience of your homes.

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