Aerobic exercise is any type of cardiovascular conditioning that gets your heart rate up. It improves lung and heart health while burning calories. Most aerobic activities can be done outdoors, taking advantage of nice weather and natural scenery. However, not all outdoor sports and activities would be considered true aerobic exercise.

Introduction

Outdoor sports provide a fun and engaging way to get your daily dose of aerobic activity. They allow you to enjoy the fresh air and take in beautiful natural surroundings while you work up a sweat. Many outdoor activities like running, cycling, swimming, and hiking are well-known forms of aerobic exercise.

However, some outdoor sports don’t meet the criteria for true aerobic conditioning. The definition of aerobic exercise requires sustained periods of elevated heart rate in the target training zone. Sports that involve frequent stops and starts or inconsistent bursts of exertion would not provide the same cardiovascular benefits.

So which popular outdoor sport does not qualify as a true aerobic activity? The answer is golf.

Why Golf is Not Considered Aerobic

Golf involves periods of exertion mixed with a lot of standing and waiting, so it does not keep the heart rate elevated consistently enough over an extended period of time. Here are some of the reasons golf falls short of being a aerobic sport:

Stop-and-Go Pace

• The pace of play in golf is very intermittent, with bursts of walking mixed with standing around while others take their shots. This start-stop rhythm prevents a sustained elevated heart rate.

Low Intensity of Movement

• The physical intensity involved in golf is quite low. The walking portions rarely reach a brisk enough pace to qualify as moderate or vigorous exercise. The overall exertion level is not great enough to reach aerobic benefits.

High Amounts of Inactivity

• A typical 18-hole round of golf involves large amounts of standing, sitting in the cart, or waiting for others to play. Studies show over 50% of the time is spent in sedentary activity during an average golf outing.

Infrequent Swinging

• The golf swing itself requires exertion, but is not frequent enough during a round to contribute significantly to cardiovascular benefits. Heart rate quickly drops back down between the relatively few swings per hole.

Lack of Continuous Motion

• Aerobic activities like running, biking, swimming, etc. involve continuous motion of the large muscle groups. The intermittent stationary periods and lack of movement in golf prevent sustained elevated heart rate.

So while golf does provide some physical activity, most experts agree it does not meet the criteria for true aerobic exercise. Other outdoor sports like jogging, cycling, hiking, and swimming are better options for meeting aerobic training zone targets.

Popular Outdoor Aerobic Sports

Many outdoor activities are ideal for getting in an effective aerobic workout. Here are some of the top outdoor sports that can elevate your heart rate into the target zone for sustained periods of time:

Running

• This includes running outdoors on sidewalks, trails, tracks, or treadmills. All forms involve continuous motion of the legs/glutes at a moderate to high intensity. Running is one of the most effective aerobic exercises.

Cycling

• Riding a bike outdoors provides continuous activity for the leg muscles. Intensity can be adjusted by varying speed and resistance. Stationary cycling also counts as an aerobic activity.

Hiking

• Hitting the trails and hills on a vigorous hike engages the leg muscles continuously. Pole walking with trekking poles can increase the aerobic intensity.

Swimming

• Doing laps in a pool or open water provides a full-body aerobic workout. The water provides constant resistance as you move.

Rowing

• Rowing machines and rowboats require sustained exertion of the leg, core, arm, and back muscles in continuous motion. Outdoor rowing on water provides beautiful scenery.

Jumping Rope

• Executing continuous jumps and skipping engages muscles continuously for an effective cardio workout, especially when done at a fast pace.

Racquet Sports

• Tennis, racquetball, badminton, and squash require near-continuous motion and involve bursts of high intensity sprints and lunges.

Cross-Country Skiing

• Gliding across snow engages the whole body. Uphill climbs in particular elevate the heart rate into the ideal range.

Kickboxing

• Combinations of punches, kicks, and movements done rhythmically and continuously for lengthy rounds provides superb aerobic conditioning.

Benefits of Aerobic Outdoor Sports

Engaging in outdoor aerobic activities provides health advantages beyond indoor training:

Improved Mood

• Exercising outdoors is linked to decreased stress, anxiety, and depression. Natural light and scenery boost feel-good endorphins.

Muscle Strength

• Outdoor terrain and surfaces challenge the muscles in different ways compared to indoor training for improved overall strength.

Vitamin D

• Outdoor exercise allows you to get more natural vitamin D from sunlight, which aids bone/muscle health.

Endurance

• Variable outdoor conditions like wind resistance, hills, and surfaces build greater endurance than indoor training.

Weight Control

• Aerobic activities burn substantial calories, helping maintain healthy weight and body composition.

Reduced Injury Risk

• Softer and uneven outdoor terrain builds joint stability and balance, reducing injury risk compared to hard indoor surfaces.

Social Interaction

• Exercising outdoors provides opportunities for greater social interaction which can boost mood and motivation.

Maximizing the Aerobic Benefits

To get the most out of outdoor aerobic activities:

• Use a heart rate monitor to ensure you sustain exertion in the target zone
• Maintain continuous motion and avoid long rest periods
• Work large muscle groups rhythmically and repeatedly
• Increase pace, distance, and intensity over time
• Choose activities you enjoy and have access to outdoor areas
• Stay well hydrated and use proper equipment for the conditions

Recommended Duration and Frequency

To achieve cardiovascular improvements, aim for:

• Moderate intensity aerobic exercise 5-6 days per week
• 20-60 minutes of continuous activity within the target heart rate zone
• At least 150 minutes per week minimum of moderate aerobic exercise
• High intensity interval training 2-3 days per week

Overcoming Barriers to Outdoor Aerobic Exercise

Some potential hurdles that keep people from outdoor aerobic sports include:

Lack of Access

• Seek out nearby parks, trails, bike paths, recreation areas, and bodies of water for outdoor options

Weather Conditions

• Adjust the time of day, dress appropriately in layers, and pick less weather-dependent activities

Motivation and Accountability

• Find an exercise partner, join outdoor groups/classes, use apps to track progress, and mix up routines

Safety Concerns

• Pick well-lit and populated areas, wear reflective gear, bring a phone, walk/run facing traffic, and bring water

Time Constraints

• Wake up earlier, schedule exercise time, condense multiple exercises like jogging and hiking into one outdoor session

Preparing Appropriately for Outdoor Aerobic Exercise

To stay safe and comfortable during outdoor training:

• Wear technical moisture-wicking fabrics that reflect heat and sunlight
• Choose flexible, breathable, grippy athletic shoes designed for the sport and terrain
• Apply sunscreen, sunglasses, bug spray as needed for the conditions
• Stay hydrated by drinking water before, during, and after activity
• Account for environmental factors like wind, precipitation, altitude, and terrain
• Build up pace, distance, and intensity gradually to prevent injury
• Carry identification, medical information, a phone, snacks, and spare layers
• Refuel with nutritious foods after vigorous outdoor activity
• Stretch major muscle groups after exercise to aid recovery

Sample Outdoor Aerobic Sports Training Schedule

Here is a sample week of outdoor aerobic cross-training:

Monday

• 5 mile trail run

Tuesday

• 45 min open water swim

Wednesday

• 1 hour hilly road bike ride

Thursday

• 3 mile hike with trekking poles

Friday

• 30 min outdoor elliptical interval training

Saturday

• 2 hour recreational tennis match

Sunday

• 5 mile trail run

This schedule allows for variety, rest days, and different intensity levels to develop cardiovascular fitness safely.

The Takeaway

Getting your heart pumping with vigorous outdoor aerobic exercise provides tremendous health and quality of life benefits. Running, cycling, hiking, swimming, and many other outdoor sports qualify as excellent aerobic conditioning. Just be sure to sustain an elevated heart rate continuously within your target training zone. Golf falls short of providing true aerobic benefits due to the intermittent activity and pacing. But almost any outdoor activity done at sufficient intensity and duration can count towards your weekly aerobic training goals and improve your cardiovascular fitness.

Frequently Asked Questions About Outdoor Aerobic Exercise

Aerobic exercise provides many health and fitness benefits. Outdoor aerobic activities allow you to get in your training while enjoying fresh air and nice scenery. Here are answers to some frequently asked questions about getting in shape with outdoor aerobic sports:

Q: What are the best outdoor aerobic exercises for beginners?

A: Beginners should start with lower intensity activities like walking and hiking to build an aerobic base. Progress to moderate efforts like jogging, cycling, and swimming as fitness improves. Always build up duration and intensity gradually.

Q: How often should I do outdoor aerobic exercise to see results?

A: Aim for 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise most days of the week. Consistency is key, so try to avoid long gaps between training sessions.

Q: What should I wear for outdoor aerobic activities?

A: Dress in lightweight, breathable technical fabrics that wick sweat. Layer for changing temperatures. Wear proper athletic shoes designed for the specific activity and terrain.

Q: How can I stay motivated with outdoor aerobic exercise?

A: Mix up your routine, find scenic routes, exercise with a partner, join a club, track your progress, and focus on how much better you feel after working out.

Q: Is hiking considered aerobic exercise?

A: Yes, hiking is considered a good aerobic activity, provided you hike at a brisk and continuous pace with elevated heart rate for extended periods. Uphill hiking at moderate to high intensity is particularly effective.

Q: Does walking count as aerobic exercise?

A: Walking uphill or at a vigorous pace of 3.5-4 miles per hour or faster can meet the criteria for aerobic activity. Leisurely walking often falls short of reaching the ideal heart rate training zone.

Q: Can I build muscle doing aerobic outdoor sports?

A: While cardiovascular activities like running and biking burn calories, you need strength training to build larger muscles. However, outdoor aerobic exercise improves muscular endurance.

Q: What precautions should I take with outdoor aerobic training?

A: Always warm up first. Start slow and increase intensity gradually. Stay hydrated and fuel properly. Listen to your body. Training too hard too soon can cause injuries. Build up slowly.

Q: Should I exercise outdoors on high pollution days?

A: It’s best to avoid strenuous outdoor aerobic exercise on days with extremely high pollution levels. Consider doing indoor cardio instead on those days to protect lung health.

Conclusion

Aerobic training is vital for cardiovascular health and fitness. Thankfully, you can get in effective aerobic conditioning doing a wide variety of fun outdoor sports and activities like running, cycling, swimming, hiking, and many others. Just be sure to keep your heart rate elevated continuously within the target training zone for extended periods by maintaining continuous motion and sufficient intensity. Golf falls short of providing true aerobic benefits due to the intermittent activity and pacing involved. But almost any outdoor activity done vigorously enough can get your heart pumping for better cardiovascular fitness. Take advantage of good weather and beautiful scenery to get in your daily aerobic exercise outdoors. Just be sure to listen your body, progress gradually, use proper gear, stay hydrated, and have fun with your training!