As each new year begins, many people have diets and fat loss on their minds.  Hopefully, most people realize that in order to lose body fat the best approach is to incorporate fitness and sensible nutritional practices into their lives to create a fat burning lifestyle.

In order to help distinguish between all of the gimmicky aerobic exercise fads floating around, I have compiled  a list of aerobic activities that I personally feel are the absolute best for fat loss.

Before we dive into the list, I know that there are a few questions that my clients regularly ask regarding aerobic activity. I would like to take the time to provide answers to some of the more common questions.

What is the definition of aerobic exercise?

In order to define aerobic exercise, we will need to take a look at the meaning of the word aerobic.  In it's simplest form, the word aerobic means 'with oxygen".  So, aerobic exercise is simply exercise that requires the use of oxygen.  Think back to the last time you performed any type of aerobic workout, I would imagine that you were breathing heavily? right?  That is because during aerobic exercise, your body uses oxygen to create energy for you to complete the exercise session.  In essence, you are exercising "with oxygen".

What are the health benefits of aerobic exercise?

There are many reported health benefits associated with aerobic exercise. Some of the most common are:  Reduced blood pressure, increased HDL (good) cholesterol, decrease in total cholesterol, decrease in body fat, increased aerobic work capacity, decreased symptoms of depression and anxiety and increased heart function.

With those common questions answered, here is my short list of aerobic activities for fat loss…

Aerobic Activity #1 - Jogging

I know that this seems obvious and boring, but that is exactly why I believe that it is one of the best.

Many people simply ignore this type of exercise, thinking that a fancy elliptical trainer or exercise bike is better.  This is simply not true.  The other main benefit of walking or jogging, is that you can perform it anywhere in the world. There is no need for fancy equipment. Just buy some comfortable walking / running shoes and your off.

Aerobic Activity #2 - Swimming

Many people simply can not walk or jog without pain and discomfort due to joint troubles.  This is where the benefits of swimming as an aerobic exercise come in to focus.

Swimming is one of the only non weight bearing exercises that provides an adequate cardiovascular workout. Not only that, but sometimes it's just plain fun to swim on a hot summers day.

Aerobic Activity #3 - Walking

The benefits of walking at a brisk pace have recently come to light in the medical and fitness communities.  Studies suggest that you can get many of helath benefits associate with jogging by simply walking at brisk pace a few days a week.

The main benefit of this type of exercise, is that while it is still weight bearing.  The stress placed on the joints is not as intense as in jogging.  This opens the door to people who otherwise would not be able to participate in any kind of aerobic activity.

Aerobic Activity #4 - Biking

Whether mountain biking, street biking or simply riding an exercise bike in your local gym, biking can add variety and excitement to your aerobic fitness program.  As with some of the other aerobic activities listed above, while somewhat weight bearing, biking traditionally places less stress on the joints of the lower body.

Aerobic Activity #5 - Roller blading, roller skating or ice skating are all great aerobic activities that can add variety and fun to your exercise routine.

While thoughts of graceful figre skaters may not conjure up images of aerobic exercise, ice skating, roller blading and roller skating will not only get your heart pumping, but will make you work muscles that you never knew existed!

While this list will get you moving in the right direction, it is important to spice up your weight loss exercise programs by regularly performing a variety of new and more challenging cardiovascular activities!

So…What Is Aerobic Activity Anyway?

In it's most simplistic definition, aerobic activity is defined as any activity that is performed "with oxygen".

Aerobic exercise therefore encompasses a wide range of activities that all require the use of oxygen to create energy for the body to complete the exercise.

Aerobic conditioning is the cornerstone of most weight loss and fat loss fitness programs, because it causes your body to burn more calories, thereby increasing your metabolic rate. This increased metabolic rate, combined with a well balanced nutrition plan, will force your body into a calorie deficit and promote natural, healthy fat loss.

Some common aerobic exercises include walking at a brisk pace, jogging, swimming, step aerobics, jumping rope, running on a treadmill, or performing an elliptical cross trainer workout.

Some important things to keep in mind when trying to put together an aerobic conditioning program include duration of exercise, intensity of exercise and frequency of exercise. (how long, how fast, and how often).

Aerobic exercise routines have been around for many years, but were popularized and brought to the mainstream in the early 1980's. Since then many people have wondered exactly how aerobic activity can help the cardiovascular system.

The Cardiovascular System

The cardiovascular system is made up of the heart, blood, and blood vessels. The cardiovascular system is your body' s delivery system. Blood moving from the heart, delivers oxygen and nutrients to every part of the body. On the return trip, the blood picks up waste products so that your body can get rid of them.

So exactly how does aerobic activity help the cardiovascular system?

Aerobic activity helps the cardiovascular system in a number of ways…

First it increases the workload of the cardiovascular system as a whole. This increased workload conditions the muscles and organs of the cardiovascular system, making them more efficient. This increased efficiency results in the muscles of your cardiovascular system having to perform less work to transport more blood and oxygen to your body at rest.

One of the health benefits of aerobic exercise is the fact that regular aerobic exercise causes your heart to enlarge. As a result, the heart increases its blood stroke volume. With increased blood stroke volume, comes greater oxygen uptake. Greater oxygen uptake causes Oxygen to be utilized by your body more efficiently.

When oxygen is utilized by your body more efficiently, you will…

• Burn more fat during any type of exercise. Again, as your body becomes more efficient at utilizing oxygen, you will begin to notice a positive body composition change, more muscle and less fat.

• Increase you endurance and allow for faster recovery from exercise, allowing you to perform more intense aerobic workouts, at more frequent intervals.

• Lower your blood pressure and resting heart rate, increase in good cholesterol and decrease in bad cholesterol, and a reduced risk in developing diabetes and other diseases. These are major reasons why regular cardiovascular conditioning is promoted so often throughout the health, fitness and medical fields.

When your cardiovascular system is in good condition, your resting heart rate,(number of times your heart beats at rest), slows. A resting heart rate of less than 60 beats per minute is an indicator of good health.

There are many other reported health benefits of aerobic exercise. Some of the most common are: Reduced blood pressure, increased HDL (good) cholesterol, decrease in total cholesterol, decrease in body fat, increased aerobic work capacity, decreased symptoms of depression and anxiety and increased heart function.

Regular aerobic conditioning can also help people who are coping with emotional and psychological stresses. As you perform a cardiovascular workout, your body releases endorphins into your blood stream. A high concentration of endorphins in the blood, has been shown to increase your mood and overall sense of wellbeing, typically leading to an improved self image.

So what are you waiting for…Put on your shorts and go for a jog today!