​​​​​​​​​​​​​​​​​​​​​​​​​​​​​The 3 parts of fitness are flexibility, aerobic training, and strength training. All are important when developing a well-rounded fitness program.

What is aerobic training?

Aerobic activity is exercise that makes you breathe harder and makes your heart beat faster. These types of exercise are moderate to vigorous in intensity.

Aerobic training is doing activities that usually involve large muscle groups like fast walking, jogging, cycling, or swimming. It's a great way to burn calories, help your blood flow, and exercise your heart.

Aerobic training has many benefits:

• makes your heart stronger and better at pumping blood
• lowers fat and cholesterol levels
• lowers blood pressure
• reduces your risk of chronic diseases
• helps support and maintain health
• helps with managing stress and may help you sleep better​
  

Getting started with aerobic training

Many people enjoy aerobic training. Aerobic activities can be fun on your own or with others. On your own, it's a time to focus on your physical and mental health. With others, it's a great way to spend time and connect with friends and family.

Here are some ideas to help you get started:

• Choose activities that you enjoy and that you're comfortable doing like walking, jogging, cycling, swimming, squash, badminton, or team sports like hockey or volleyball. Walking is one of the best ways to get started.
• Join a fitness or exercise program at school, a community centre, or a fitness club in your area.
• Get involved in fitness or exercise programs at work or nearby, such as lunch hour walking groups or workplace fitness facilities.​​
  
• If you're not sure where to go or what to do, ask friends, family, or co-workers. Choose a couple of activities you like doing and you'll be more likely to keep exercising and reach your goals.
• Remember that you can do aerobic training anywhere, including in your home with music or a fitness video.
• Stay active by doing chores, yard work, or going dancing with friends.

 
If you don't know how to do an exercise or activity, talk to a certified exercise professional.

Go slow and build up your energy

It's important to start any exercise program or new activity slowly. Pick a pace and time that you're comfortable with. Do what feels right for you. You can:

• Start with a 5 or 10 minute walk every day or a few times a week. As you build up more energy, take more than 1 short walk each day, or walk longer each time.
• Go for longer walks, like walking 30 or 45 minutes a day, 4 to 5 times a week.
  
• Take a long walk one day, and shorter ones the next day.
• Do different activities on different days during the week, like going for a long walk, going for bike rides, and going to a swim class or playing a team sport.

Talk with your healthcare provider or a certified exercise professional if you aren't sure what kind of activity to try.

Be successful at keeping a regular exercise routine by making sure you don't overdo it early. For many people, regular exercise is hard to do. Lots of people get off to a great start for a few weeks or months, but they may slowly lose the motivation to keep going.

When you feel ready to do more

When you feel ready, do more aerobic activity. Here are some ways to make steady progress:

• When you've reached a certain level, like increasing your daily walk from 15 to 25 minutes, challenge yourself by walking faster or going for longer walks, like walking for 35 or 45 minutes.
• For beginners, it's best to first progress by doing longer sessions (more time or distance) first, and then later increasing the intensity. If you start with a 10-minute activity, increase the time in 10-minute increments, like increasing to 20 minutes and then 30.
• Increasing your intensity means working harder or moving faster. If you're on a treadmill, it can mean increasing the incline or the speed. If you're biking outside, increasing your intensity means going faster. If you're on a stationary bike, you can slowly increase the resistance setting.

 
To get the most health benefits from exercise, try to do 150 minutes a week. This could mean doing 30 minutes of activity, 5 days a week. L​earn more abo​ut Canada's 24-Hour Movement Guidelines.​

Take time to feel good about yourself every time you exercise. If it takes a while to get to 150 minutes a week, that's OK.

How will my body feel?

You can expect your body to feel different during and after any aerobic activity.

During an activity

• Depending on your pace, you may feel your muscles or part of your body moving in a different way than you've noticed before, especially if you are new to exercise.
• As you work harder, you may feel warm, start to sweat, and breathe heavier. You'll be able to talk, but it won't be as easy as when you're​​ sitting down. If you notice these changes, you're likely getting good benefits from the activity.
  
• Your muscles may feel tired or stiff, especially towards the end of your activity. If you get muscle cramps, feel short of breath, can't talk, or feel light-headed, slow down or take a break.

 
After an activity

• You will likely feel good, be more alert, and have more energy. Be proud of yourself for doing something active.
• If you push yourself hard during a workout, you may feel tired and your muscles may be tired or feel tight. This is normal. It's a good idea to stretch muscles that feel tight.

 
The day after an activity

• Most people won't feel much different the day after doing an activity that's part of their routine. However, if you worked really hard during an activity (like climbing stairs), your muscles may be tender. This can last 1 or 2 days. This is called delayed onset muscle sore​ness and it's normal.
• Aerobic exercise is good for everyone. Plan ahead so you have the time you need to exercise.