Indoor and Outdoor Aerobic Exercises

One of the best things about aerobic exercise is that you can do it free of cost. You don't need any shiny equipment or a gym membership to work on your lung capacity, heart rate and body fat level. You can perform aerobic exercise any appropriate place and time, indoors or outdoors.

Here are a few aerobic exercises. You can perform some of the exercises either indoors or outdoors, while others will be specific to an environment.


Running or jogging is one of the most popular aerobic exercises. You only need a decent pair of shoes and some place to run.

Lately, even shoes have become optional, as more and more runners are interested in the benefits of barefoot running. You can run on a very soft surface, preferably grass, either in minimalist footwear or completely unshod. Proponents like Stanford University track and field coach Vin Lananna believe barefoot running strengthens the legs and reduces injury to runners.

There aren't many proponents, or shoe advertising campaigns, dedicated to barefoot walking. However, walking (with or without shoes) is still a good, low-impact, aerobic exercise.

You don't have to run around the neighborhood for long distances. Mix some high-intensity interval training into your workout. Interval training involves running at 60 percent to 80 percent of your top speed for a short distance (200 to 400 meters, depending on your level of conditioning), followed by a jog or walk for an equal distance.

You can run indoors instead of outdoors if you have access to a facility with an indoor track or treadmill.

There are caveats with each choice. Indoor tracks that aren't designed for indoor track meets can be hard and unforgiving on your joints and bones. The running surface of a treadmill may be softer; however, unless you use the incline function of the treadmill, you won't get the same amount of resistance from gravity you get from running on the ground.


Swimming is another indoor/outdoor exercise that is facility-dependent. Unless there's a public pool in your neighborhood, you'll probably have to join a gym or club. Despite the cost associated with swimming, it's a great, low-impact, aerobic exercise. You use many muscles swimming and have little chance of injuring yourself.

Group workouts

Most of the popular group workout programs contain moves that are what your gym teacher used to call calisthenics. Jumping jacks, squat thrusts and windmills are all calisthenic exercises. You can perform a set of these for 20 minutes in your living room or your back yard.

Jumping rope will improve your agility and coordination, as well as your aerobic condition. You can do it alone or incorporate it into a calisthenics routine.

Group workout programs can be fun whether performed alone or in a class. You can pop in a DVD of a kickboxing workout and sweat at home, or get sweaty in a gym with the rest of the ZumbaR fanatics.

Exercise indoors or outdoors

There are no significant physical advantages to exercising indoors or out, except when performing certain exercises. Indoors, you can avoid nature's extremes: heat, cold, rain, sleet and snow. If exercising indoors means working out at home for you, you can build up your abilities and confidence in privacy before exposing your new body to the world.

However, one scientific study suggests that there are mental benefits to exercising outdoors. A team of researchers conducted a survey of existing research and found that exercising outside leads to improved mental attitude and a positive outlook. If you feel better about what you're doing, you're more likely to keep up the activity.

If you want to reinvigorate your lifestyle, or your workout plan, step outside. But either way, indoor or outdoor aerobic exercise is a great way to achieve fitness.

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