What is aerobic exercise and why is it so good?
Want to improve your fitness, boost your energy, and feel better in everyday life? Then aerobic exercise is for you. It’s one of the most effective types of training to strengthen both your body and heart and it suits everyone, no matter your fitness level.
Here you’ll learn what aerobic exercise is, why it’s so good, and of course get plenty of examples to add to your workout routine.
What is aerobic exercise?
Aerobic exercise, also known as cardio or endurance training, literally means “training with oxygen.” During this type of activity, your body uses oxygen to produce energy over a longer period of time. In other words, it’s continuous exercise like running, cycling, swimming, dancing, or brisk walking.
Unlike anaerobic exercise, such as strength training or short sprints, aerobic exercise focuses more on endurance than explosiveness.
What makes an exercise aerobic?
For an activity to count as aerobic, it needs to meet a few basic criteria:
It lasts for a longer period of time – at least 10 minutes without interruption, often longer.
Large muscle groups are involved – such as legs, glutes, back, and core.
The heart rate increases but stays controlled – about 60–80% of your maximum heart rate, where you’re breathing harder but can still talk.
The body uses oxygen to create energy – allowing you to sustain the activity without exhaustion.
Why is aerobic exercise good?
Aerobic exercise does more than just improve your fitness, it strengthens your entire body from the inside out.
Here are some of the biggest benefits:
Stronger heart and lungs – you’ll have more stamina in everyday life.
Improved oxygen uptake – your body becomes more efficient at using oxygen.
Better recovery between workouts – you’ll be ready for your next session faster.
Higher energy levels and improved focus – you’ll feel more alert and clear-headed.
Reduced stress and better mood – thank the endorphins!
Another great thing about aerobic training is its flexibility. You can do it almost anywhere, whether at the gym or at home.
Find the right style for your workout
Get ready for your next aerobic session with sports clothes that move with you. Whether you prefer a run outdoors, a dance class, or a cardio session at the gym, breathable and flexible sportswear make all the difference.
For her: Discover for example running tights, functional tops and lightweight running jackets, all designed for comfort and performance.
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Check out our full collections of women’s training clothes and men’s sportswear.
Examples of aerobic exercise
Aerobic exercise includes all activities that keep you moving for several minutes, where your heart rate goes up but you can still breathe and talk. Here are some common examples:
Brisk walking: perfect for beginners or active recovery.
Running or jogging: improves fitness quickly and requires minimal gear.
Cycling: gentle on the joints and easy to adjust in intensity.
Swimming: works the whole body and is great for injury recovery.
Dancing or group training: fun, social, and sweaty.
Cross trainer or rowing machine: full-body workouts that challenge both muscles and lungs.
Cross-country skiing: extremely effective endurance training for the entire body.
What’s the difference between aerobic and anaerobic exercise?
During aerobic exercise, the body uses oxygen to produce energy over a longer period — the word aerobic literally means “with oxygen.”
During anaerobic exercise (“without oxygen”), the muscles work so hard that the body can’t supply enough oxygen, and instead, energy comes from carbohydrates stored in the muscles.
Anaerobic training mainly builds strength, speed, and explosiveness, while aerobic training develops endurance and stamina — together, they create a balanced, strong body.
Examples of anaerobic exercise include strength training, sprints, intervals, and explosive moves like jumps.