Aerobic Activity – List of Aerobic Exercise to Fit Your Lifestyle
Our list of aerobic exercises is designed to help you identify the types of exercise & aerobic activity that best fit your lifestyle.
The Gene Smart Anti Inflammatory Diet & Exercise Program provides a scientifically proven approach to reduce risk of chronic inflammatory disease and promote healthy active aging. And, the principle Exercise to Reduce Inflammation plays a key role along with the program’s 3 steps to anti inflammatory diet foods.
The beauty of this approach is not only that it works, but that it’s also custom-tailored for you. AND – it’s designed to be the kind of program that you can integrate fully and successfully into your life — not something you have to quit your job to do.
Aerobic Exercises List with Moderate & Vigorous Aerobic Activities
Below you’ll find a list of aerobic exercises & aerobic activity that include many ways to incorporate both moderate & vigorous exercise, along with how many calories you can expect to burn doing them, depending on how much you weigh.
In general, moderate aerobic activity in the list of aerobic exercise chart means working at between 60-75% of your maximum target heart rate and vigorous aerobic activity means working between 75-85%.
You’ll notice that the calorie values in the list of aerobic exercises are for 30 minutes. Why? The latest data reveal that it is not the amount of time you exercise that is critical, but the level of intensity at which you work.
| Moderate Exercise (30 minutes) |
Calories Burned |
||
| 130 LBS |
180 LBS |
230 LBS |
|
|---|---|---|---|
| Walking 3.0 mph | 103 | 142 | 184 |
| Cleaning, vigorous | 133 | 184 | 235 |
| Mowing lawn (push mower) | 163 | 225 | 288 |
| Bicycling 10-11.9mph | 177 | 245 | 313 |
| Ballroom dancing, fast | 163 | 225 | 288 |
| Golf, pulling clubs | 147 | 203 | 260 |
| Swimming, leisurely | 177 | 245 | 313 |
| Aerobics, low impact | 147 | 203 | 260 |
| Calisthenics, light (beginning yoga) | 133 | 184 | 235 |
| Racquetball, casual | 207 | 287 | 366 |
| Vigorous Exercise (30 minutes) |
Calories Burned | ||
| 130 LBS |
180 LBS |
230 LBS |
|
|---|---|---|---|
| Jogging | 207 | 287 | 366 |
| Running, 12-min. mile |
235 | 326 | 416 |
| Hiking, rigorous |
177 | 245 | 313 |
| Shoveling snow | 177 | 245 | 313 |
| Basketball | 235 | 326 | 416 |
| Tennis, singles |
235 | 326 | 416 |
| Skiing, cross country | 265 | 367 | 470 |
| Bicycling, 12-13.9 mph | 235 | 326 | 416 |
| Aerobics, high impact |
207 | 287 | 366 |
| Calisthenics, vigorous (push-ups) |
235 | 326 | 416 |
Use this list of aerobic activity and our tips to get started to plan your fitness routine.
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