List of Aerobic Exercises

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February 27, 2015 (Updated: July 8, 2015)
The Gene Smart Team

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


List of Aerobic Exercises
– More Vigorous

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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