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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