Running
Running is one of the most accessible and effective aerobic activities. It requires little equipment besides a good pair of running shoes. Running outside provides changing scenery and fresh air, which many find preferable to treadmills. Running strengthens the heart and lungs, burns calories, and improves mood. Popular outdoor running sports include:
- Trail running – Running on paths and trails, often in nature. Trails can range from smooth to rugged.
- Road running – Running on paved roads and sidewalks. Road races are common in distances like 5K and marathon.
- Cross country – Racing on open-air courses over natural terrain. Often takes place in parks.
Cycling
Cycling is a low-impact exercise that involves aerobic leg movements. Outdoor cycling includes:
- Road biking – Riding on paved roads at various distances. Requires a road or hybrid bike.
- Mountain biking – Riding on dirt trails and uneven terrain. Requires a mountain bike.
- BMX/cyclocross – Riding and jumping on short outdoor courses with obstacles.
Cycling is great for building leg and core strength. Outdoor riding provides vitamin D from the sun and ever-changing scenery.
Rowing
Rowing machines like the rowing ergometer simulate the motions of rowing watercrafts like kayaks, canoes, and sculls. Outdoor rowing takes place on lakes, rivers, and oceans. Examples include:
- Kayaking – Sitting in a kayak and paddling with a double-bladed paddle. Burn calories and enjoy the outdoors.
- Canoeing – Kneeling in an open canoe and paddling with a single-bladed paddle. Go solo or tandem.
- Crew/rowing – Racing sculls and other long boats in teams. Popular in high school and college.
Rowing works the back, legs, core, arms, and cardio. The unique rotation engages muscles often underused in other sports.
Hiking
Hiking involves walking outdoors on trails up and down hills, mountains, woods, or other natural environments. It can range from casual to strenuous. Hiking activates the glutes, hamstrings, calves, and core. Other benefits include:
- Stress relief and mood boost from being outdoors.
- Exploring beautiful natural environments.
- Bonding with hiking partners.
Related aerobic outdoor sports include orienteering, which combines navigating with a map and compass through diverse terrain with hiking or running.
Swimming
Swimming is a full-body workout performed in open waters like lakes, rivers, and oceans. Popular outdoor swimming sports include:
- Open water swimming – Swimming laps at marked distances in outdoor bodies of water.
- Triathlons – Competitive multi-sport races combining swimming, cycling, and running.
- Surfing – Riding breaking waves while standing on a surfboard near the shore. Great balance and core workout.
Swimming builds endurance, muscle strength, flexibility, and cardiovascular fitness all at once. The cool water can be more invigorating than indoor pools.
Aerobic Classes Outdoors
Many traditional aerobic classes like Zumba, spinning, cardio kickboxing, and aerobics can be adapted for outdoor spaces. Benefits include sunshine and fresh air. Some examples include:
- Outdoor bootcamps combining aerobic and bodyweight exercises like running and calisthenics.
- Dance fitness classes in the park, synchronized to music.
- Yoga in the park for flexibility, balance, and low-impact cardio.
Instructor-led group fitness helps motivate you to work out harder outdoors.
Final Thoughts
There are many fulfilling ways to get your heart pumping outside in the open air. Running, cycling, hiking, swimming, and outdoor fitness classes are all great options. With so much variety, there’s an aerobic outdoor sport for every interest and ability level. Just pick one you enjoy and start moving! Getting active outdoors is good for both your physical and mental health.
Frequently Asked Questions about Aerobic Outdoor Sports
What outdoor sport is best for cardio?
Running is one of the best and most accessible outdoor aerobic sports for cardiovascular health. Other top options for heart-pumping outdoor exercise include cycling, swimming, rowing, and hiking on hilly terrain.
Is walking considered aerobic exercise?
Casual walking at an easy pace is not considered aerobic. However, brisk walking that significantly raises your heart rate can be aerobic activity. To make walking aerobic, you need a quick consistent pace, increased resistance (hills), and/or intervals that spike your heart rate.
Can you lose weight doing outdoor aerobic sports?
Yes, participating in outdoor aerobic sports is an excellent way to burn calories and lose excess body fat. The combination of increased calorie burn during exercise and building metabolism-boosting muscle through training leads to weight and fat loss over time.
What outdoor activities count as aerobic exercise?
Running, cycling, swimming, rowing, hiking, outdoor group fitness classes, and many team sports like soccer qualify as outdoor aerobic exercise when done vigorously enough to make you break a sweat and sustain an elevated heart rate for over 10 minutes.
How often should you do outdoor aerobic exercise?
Health organizations recommend getting at least 150 minutes of moderate or 75 minutes of vigorous aerobic physical activity per week, spread out over most days. For sustainable weight loss, you may want to aim for closer to 300 minutes per week of brisk outdoor exercise.
Conclusion
In conclusion, aerobic outdoor sports provide many benefits beyond indoor gym workouts. Activities like running, cycling, hiking and more get you outside in nature, exercising your heart and lungs. There are many fun and social ways to get moving outdoors – just pick an activity you enjoy. Getting started with regular outdoor aerobic exercise can greatly boost your physical fitness as well as your mental wellbeing.