I'm going to be starting an exercise routine soon and I was wondering if anyone here knew of any good, simple, non-machine aerobic exercises? Right now, this is what I have planned for my daily routine:

Wake up
Stretch (15 min.)
Jog/run a mile (5-10 min.)
Jump rope (10-15 min.)

Also, do you think what I have above will be a good overall aerobic workout?

Do you have access to a pool? I believe that running and swimming are the two top aerobic exercises, so a combination of those would be good. A mile is a good start, but you'll want to start pushing further than that pretty quickly. Ideally you want your heart rate to be elevated for at least 15 minutes during your workout.

Do you have access to a pool? I believe that running and swimming are the two top aerobic exercises, so a combination of those would be good. A mile is a good start, but you'll want to start pushing further than that pretty quickly. Ideally you want your heart rate to be elevated for at least 15 minutes during your workout.

Thanks for the feedback.

I read the other day that regular swimming in a chlorinated pool is actually bad for your health - as your body slowly accumulates that chlorine which is very unhealthy.

I thought about adding in 3 sets of as many push ups as I can do after some jump rope.

I have a thin, wiry frame. I want to be toned, not bulky. An idealization of the kind of body I'd like would be those russian free runners in the biking thread - max endurance.

I've heard that regular aerobic exercise gives you increased energy and vitality throughout the day - has anyone here confirmed this?

Ugh... running? Psh...

Lucky for me, I got a big rock to climb called Stone Mountain here in Georgia. Going up that 2x a day 3x a week is all I need.

I do the exact same routine. But every week i increase the lenght of the duration. It's really great. My first week i did 20 minutes each, the following 40, and now an hour. it's really nice.

My first day with this routine:

I jogged the first 3/4 of the mile and got extremely tired and walked for about a minute before jogging the last 1/4. I forgot to time myself but I think I completed it somewhere between 10-11 minutes.

Next I jump roped intermittently, jump roping for about 15 seconds and then taking a 30 second break - I did this for 5 minutes - I was exhausted.

Finally I did 3 sets of 10 push ups - struggling with the last set but completing it.

I've realized how out of shape I am after this first day. I plan to do this every morning when I get up. I'll update my progress periodically.

Dancing, like, serious dancing (modern pop, salsa, tango, R&B) will get you toned, and it's fun. I also like aerobics classes. I seriously miss djembe dancing and drumming; if you have a local group, check it out. These days Richard and I sweat to the oldies on occasion.

I'd say jog, and during your jog do intense running periodically

One thing I'd like to know is, what time of day is best for cardio?

Uh, you're not a runner, are ya, Norse?

And the best performances are usually around the mid-afternoon.

Uh, you're not a runner, are ya, Norse?

And the best performances are usually around the mid-afternoon.

No, I'm not.


What would say about this: first thing in the morning, drink a protein shake + egg whites and then do cardio, and then afterwards eat as normal

for reducing body fat percentage as well as maintaining muscle mass?

Generally, the best time to eat carbs, especially high GI carbs, is in the AM when you can burn them off. Better for exercise that way. Protein doesn't burn as well; those carbs aren't stored as fat.

Generally, the best time to eat carbs, especially high GI carbs, is in the AM when you can burn them off. Better for exercise that way. Protein doesn't burn as well; those carbs aren't stored as fat.

I know, but I don't want my body to become catabolic during a workout therefore I want to have a good dose of protein early on + moderate carbs

Followed by a cardio workout about thirty or so minutes after, is that a good idea?

That should work, but I really have to advise carbs before a workout or heavy cardio will put you in a world of hurt.

Then will you still burn fat, though?

For the past 2 days I've been doing this exercise routine followed by some yoga exercises I learned - before I eat. I've heard that is the healthiest way to go. I haven't really been hungry either, which is strange.

What I'm wondering now is if it's best to do an aerobic workout 7 days a week (what I'm planning on doing) or if I should include days of rest (just stretching and yoga, no exercise)?

Then will you still burn fat, though?

Carbs will burn off pretty easily; if you're keeping a good heart rate, yes, you WILL burn fat.

And you NEED at least two days without exercising.

What I'm wondering now is if it's best to do an aerobic workout 7 days a week (what I'm planning on doing) or if I should include days of rest (just stretching and yoga, no exercise)?
You need rest. Do cardio four times a week


And the other days, do weight training



tak, what's best for cardio: slow and steady for a long period, or intense bursts and a steady jog, and more intense bursts, etc?

For heart health, maintaining an elevated heart rate for an extended period is best. You're better off running three 8 minute miles than one 4 minute mile.

Do you think one day a week is a sufficient resting period?


You need rest. Do cardio four times a week


And the other days, do weight training



tak, what's best for cardio: slow and steady for a long period, or intense bursts and a steady jog, and more intense bursts, etc?

I don't plan on doing any weight training for a good while. I want to be cardiovascularly fit first.

Do you think one day a week is a sufficient resting period?



I don't plan on doing any weight training for a good while. I want to be cardiovascularly fit first.

And weight training is a huge part of that.

And weight training is a huge part of that.

Don't take any offense to this but what is your experience with health and fitness? You offer a lot of advice to people - are you yourself in good shape and on a regular routine and if so how long have you been?

Don't take any offense to this but what is your experience with health and fitness? You offer a lot of advice to people - are you yourself in good shape and on a regular routine and if so how long have you been?

I am in average shape, however I have been reading on alot of articles and such and am starting a plan myself.

I was wondering if anyone here knew of any good, simple, non-machine aerobic exercises?

That’s easy – swimming! It’s one of the most aerobic exercises you can do and is low-impact and much easier on the body, especially for someone who is out of shape and not used to exercise.



I read the other day that regular swimming in a chlorinated pool is actually bad for your health - as your body slowly accumulates that chlorine which is very unhealthy.

Total nonsense. You don’t have to worry about that.



I have a thin, wiry frame. I want to be toned, not bulky.

Swimming will do that for you. Have you had a look at the physique of professional swimmers?



I've heard that regular aerobic exercise gives you increased energy and vitality throughout the day - has anyone here confirmed this?

I would say so. That’s been my experience from many years of various endurance sports.

I thought I'd give you all an update on my progress with my workout regimen - because I know you're all dying to know :xctd:

My weekly schedule is as follows:

M, W, F - Upper Body
Tu, Th, Sa - Lower Body
Su - Walk

I started a little over 2 months ago. My first recorded results are as follows:

Lower Body:
Mile - 10:30
Jump Rope - 7 min (5-8 breaks)

Upper Body:
Push Ups - 3 sets of 10
Pull Ups - 2 sets of 3



Last recorded results:

Lower Body:
Mile - 8:38
Jump Rope - 6 min (3 breaks)

Upper Body:
Push Ups - 3 sets of 15
Pull Ups - 3 sets of 4

My weekly schedule:

jog everyday for two hours at speed of 2.8 miles every 24 minutes.

Bicycling is a good way to exercise. If you start replacing trips in the car with trips on bike, you will begin to see an improvement in your level of fitness.

Go to a rave.

Alternate between endurance jogs (running the entire mile on a steady pace), and sprinting (10 seconds as fast as you can followed by 20 seconds walking).

High Intensity Interval Training is an excellent cardio exercise, and you notice improvement very fast, so it's motivating.

You can do HIIT in the swimming pool too.

Also, walking and running up stairs is a pretty good cardio exercise, and it gets your thighs/butt pretty strong.

Alternate between endurance jogs (running the entire mile on a steady pace), and sprinting (10 seconds as fast as you can followed by 20 seconds walking).

High Intensity Interval Training is an excellent cardio exercise, and you notice improvement very fast, so it's motivating.

You can do HIIT in the swimming pool too.

Also, walking and running up stairs is a pretty good cardio exercise, and it gets your thighs/butt pretty strong.

This will raise your anaerobic threshold and allow you too work at higher rates aerobicly.