As a result, the body and heart become more fit, blood pressure may be reduced, fat may be lost, and other health benefits may be gained. Good aerobic activities are walking, hiking, jogging, bicycling, aerobic dancing, and swimming. Aerobic exercise uses large muscle groups for a continuous period of time. The muscles need more oxygen to handle this workload. This requires the heart to beat faster.
Breathing gets heavier and faster to meet the demand for more oxygen.
In order for your heart and lungs to benefit from your workout, you must exercise within the aerobic heart-rate range. There is an easy test to see if you are in that range. If you can breathe and speak without gasping, you are probably exercising in your aerobic range. If you cannot talk comfortably to a companion while you are exercising, you should slow your pace. Get a medical checkup before starting any exercise program.