Indoor Aerobic Work-outs

Whether at home or at the gym, consider trying cardio-kickboxing, stepping, spinning, or even nia as a fitness boost.

Even if you’re already exercising, you may want to try something new to avoid getting bored with your regimen. These indoor aerobic exercises allow you to reap the benefits of cardiovascular exercise in the comfort of your home or at your local gym. Best of all, they’re exciting and engaging!

Aerobic Basics

Every fitness program should include aerobic exercise, defined by the American Council on Exercise as “any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time.” During aerobic exercise, the oxygen level in your blood is maximized, increasing blood flow to your muscles and back to your lungs. But muscles aren’t the only parts of your body that reap aerobic benefits.

Regular aerobic exercise reduces the risk of obesity, heart disease, high blood pressure, Type 2 diabetes, stroke, and certain types of cancer. Aerobic exercise also increases the concentration of HDL (healthy) cholesterol while decreasing the concentration of LDL (lousy) cholesterol, which means less plaque buildup in arteries. This type of exercise strengthens the heart and allows it to work more efficiently, improving blood flow throughout the body. It lifts mood by releasing endorphins that can ease anxiety, promoting relaxation and a sense of well-being.

Keep it Fresh

Remember, as your body adapts to exercise, workouts will become easier. But if you’re not having fun exercising, you won’t be motivated to continue, so try a range of activities and find a few that you enjoy. Keep it interesting by trying something new or exercising with a friend. There is a world of options, even inside, and indoor aerobics may be what you need to give your routine a much-needed jump-start.

Cardio-kickboxing

A fast and challenging workout, cardio-kickboxing uses martial arts movements to get your heart pumping. This energizing exercise works muscles more than traditional aerobics because the punches and kicks expand and contract muscles rapidly. Cardio-kickboxing increases flexibility, eases tension, and improves coordination and balance. If that’s not enough, kickboxing also helps develop tight buns, toned legs, a flat stomach, and a strong upper body.

Because this is a high-intensity workout, cardio-kickboxing may not be ideal for beginners. Or if you have joint problems, this may not be the best workout because of its high-impact characteristics. Even if you’re fit before trying this sport, you may need to start slowly. In order to avoid injury, be sure that you are using proper form during cardio-kickboxing. You can experience the benefits of this aerobic exercise in a class at your community recreation or fitness center.

Stepping

Who knew that simply stepping on and off a bench could be so intense? Stepping is a high-intensity, low-impact way to get the recommended amount of cardiovascular exercise. Stepping raises the heart rate and increases the metabolic rate while targeting the leg muscles. One of the perks of step aerobics is that it requires only a small “bench,” adjustable for different heights. It’s easy to perform at home since it takes up a small space. Taking a class first to learn proper techniques is the best way to get started.

Concentrate on foot patterns before working your arms. As you build endurance and strength, add variety and build intensity by performing larger movements with greater range of motion, such as kicks and lunges. Avoid flexing your knees more than ninety degrees while stepping—that means the height of the bench should not exceed that of your knee.

Spinning

Spinning is usually a group activity that requires a specially designed stationary bicycle with adjustable pedal tension. During the session, motivational music plays w