Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. They can have immediate and long-term health benefits. Including this routine in your lifestyle, helps you to achieve a healthier mind and body. Having a minimum of 30 minutes daily exercise or within the majority of days in the week will help you experience these benefits.

Exercise also has a big impact in promoting good blood circulation. Blood circulation is the movement of blood through the vessels of the body that is induced by the pumping action of the heart and serves to distribute nutrients and oxygen to and remove waste products from all parts of the body.

That is why if you don’t keep moving physically your blood circulation may result in coagulations also known as blood clot. But there is nothing to worry about because lots of techniques can be used to improve your blood circulation. You can check this circulation promoter for more information.


1. Low Intensity, Long Duration

This type of training involves intensities of around 40 to 60% of Maximum Heart Rate. It is basically something slow, easy, continuous and long (over 40 minutes). This can be walking, cycling, jogging, etc. You should be able to converse comfortably while doing it

It is good for people just getting started with cardio work out. It is reasonably good for fat loss, especially in overweight people. It is also the least challenging form of aerobic training.

2. Medium Intensity, Medium Duration

This involves aerobic work done at around 70% of max HR. It is harder that the latter, therefore it cannot be done for as long, usually between 20 to 40 minutes. This is also the next step up from the low intensity work for those who want to level up. Always keep in mind that it is important to know your capacity before starting this kind of activity. This type of training can be used for fat loss and for increasing aerobic capacity. It is characterized by the beginning of heavy breathing but not so much that you are soon out of breath and must stop.

3. High Intensity, Short Duration

Always keep in mind that it is important to know your capacity before starting this kind of activity. This version of aerobic work is done at around 80 to 85% of HR max. That point, at 85% of your HR max, is generally considered to be the Anaerobic Threshold, though this can vary depending on genetics and fitness level. This is a very demanding form of training. It is done for between 5 to 20 minutes generally, depending on fitness level and intensity.

4. Aerobic Interval Training

The first way of doing aerobics interval training involves doing a period of moderate to high intensity aerobic work, alternating with a period of rest of low intensity work, like 3 minutes of fast running then 1 minute of slow walking, repeated 4 times. You can vary the intervals and intensities of your choice. For example 10 minutes of moderate work, 2 minutes easy, 1 minute hard, or perhaps 5 minutes hard, 5 minutes easy. The key is variation during the work while not working so hard that you must stop completely.

5. Anaerobic Interval Training

This type of training involves going hard for short periods of time then resting for equal or longer periods of time. It is done at intensities of 85 to 100% of your HR max.

Here is an example of how it works: Sprint as hard as you can for 30 seconds, walk for 30 seconds, sprint 30 seconds, walk 30 seconds, repeat sevveral times depending on fitness level.

6. Fartlek Training

This training is also called speed play. Basically, you mix up all of the above types of training together into one session. You might run for 10 minutes, sprint for 30 seconds, walk for 2 minutes, run fast for 2 minutes, jog slowly for 5 minutes then sprint again.

It is a good way to work through your entire capacity and to promote excitement.

7. Circuit Training

Circuit training is basically aerobic weight training. Set up a number of stations with a variety of exercises that work the entire body examples are bench, curls, pulldowns, and leg curls.

You can also use a fairly light weight that you can lift easily. You can also try mixing treadmill work, skipping, and cycling to add variety.

It is a reasonably good way to do aerobic work and weight training work at the same time. It also has the advantage of working the entire body to keep the blood circulating instead of just the legs as the regular aerobics offer.