What aerobic training improves
Regular aerobic activity improves cardiorespiratory fitness and supports heart health, work capacity, weight management, mood, sleep, and long-term health.
Cardio Definition
What Is Aerobic Exercise?
Aerobic exercise is sustained activity that raises your breathing and heart rate while challenging your heart, lungs, circulation, and ability to use oxygen.
Direct answer: brisk walking, running, cycling, swimming, rowing, dancing, and hiking can all be aerobic exercise. The activity counts based on how it challenges you, not only on its name.
Walking
Running
Cycling
Swimming
Cardio
Aerobic exercise and strength training
They solve different but complementary needs. Aerobic work develops sustained capacity; strength training develops force, muscle, and function. A complete plan can use both.
Weekly aerobic exercise guidance
- Aim toward 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous activity.
- Combine moderate and vigorous work when that better fits your preferences and recovery.
- Include muscle-strengthening activity for all major muscle groups on at least two days per week.
- If you are currently inactive, begin with manageable amounts and build gradually.
Aerobic Exercise FAQs
What is aerobic exercise?
Aerobic exercise is sustained physical activity that raises breathing and heart rate while relying heavily on the body's oxygen-delivery and energy systems.
Is aerobic exercise the same as cardio?
In everyday fitness language, the terms are usually used interchangeably. Some high-intensity cardio includes a larger anaerobic contribution, especially during short hard intervals.
Do I still need strength training?
Aerobic and strength training provide complementary benefits. Public-health guidance recommends both when ability and health allow.
Guidance used
Evidence-informed guidance
Updated August 31, 2026. Seek medical advice before a major exercise change when health conditions, pregnancy, symptoms, or medications may affect safe activity.
Best next step
Balance cardio with strength
Build a weekly plan that matches your main goal while protecting recovery and consistency.