Font Size
A
A
A

Aerobic Exercise (cont.)

Setting a Plan

A good way to begin is to write down a weekly exercise plan, including when you will exercise each day, and continue to do so every week for three months if you are serious about sticking with exercise but concerned about your motivation. Write down what day(s) of the week, what time of day, minutes of activity, and the activity that you'll do when setting your plan. Be as specific and realistic as possible, and remember that it's not how much you do when you start that counts but that you simply do something. Getting started is usually the hardest part. You can always add more later on.

A Final Word

Aerobic exercise is chock-full of benefits, and you don't need to spend a lot of time doing it to reap the rewards. There's no time like the present to get started. Go ahead and set that weekly plan right now, and then get down to it!

Calories Burned by Aerobic Exercise

Below is a list of aerobic activities with the approximate number of calories burned per hour for a 150-pound individual.

  • Aerobics class: 450-500
  • Bicycling (outdoor): 540-620
  • Bicycling (stationary): 480-540
  • Cross-country skiing: 530-630
  • Dancing: 300-350
  • Gardening: 270-300
  • Hiking: 400-480
  • Jogging: 530-630
  • Jumping rope: 650-800
  • Running: 650-750
  • Skating: 470-550
  • Swimming: 400-480
  • Tennis: 470-550
  • Volleyball: 200-240
  • Walking (regular pace): 150-200
  • Walking (fast pace): 250-300

For More Information

Active at Any Size

Centers for Disease Control Physical Activity Topics

Centers for Disease Control Physical Activity for Everyone

Medically reviewed by A Board Certified Family Practice Physician; MA License, RI License


Medically Reviewed by a Doctor on 8/6/2014

Must Read Articles Related to Aerobic Exercise

Lifestyle Cholesterol Management
Lifestyle Cholesterol Management Lifestyle cholesterol management is important to lower your risk for heart disease (heart attack, stroke, and peripheral artery disease). Cholesterol management...learn more >>
Running
Running Learn about the history of running, benefits of jogging, what muscles are used, running and weight loss, running risks, how to run with proper running form, run...learn more >>
Resistance Training
Strength Training Many people associate strength training only with athletes. At one time, perhaps, strength training was reserved only for athletes. Certainly the world of muscl...learn more >>


NIH talks about Ebola on WebMD

Read What Your Physician is Reading on Medscape

Therapeutic Exercise »

DeLateur defined therapeutic exercise as the prescription of bodily movement to correct an impairment, improve musculoskeletal function, or maintain a state of well-being.

Read More on Medscape Reference »


Medical Dictionary