5. Swimming

Swimming is usually done in a pool (it can also be done in a lake or ocean as well). Lessons are always available at most swimming pools if you don't know how to swim.

• Swimming is a great total body workout that is completely non-impact.
• It is perfect for very overweight people, injured people and paraplegic people.
• Swimming can be done as long-duration, low-intensity exercise or as high-intensity, short-duration exercise.
• It is also a very useful skill to have.

Equipment

• A good pair of goggles is a must. They will allow you to train longer without burning your eyes out from chlorine or salt.
• For extra resistance, try wearing a shirt when you swim. When you swim without the shirt, you will feel like greased lightning.
• One of the great things about swimming is that it can be done arms-only if you have a leg injury and want to maintain your cardiovascular fitness.

Drawbacks

Swimming does have a few disadvantages, though.

• First, it is not particularly convenient if you don't own a pool or live near water. It's not like walking where you can walk out of your house and just do it.
• For maximum effectiveness you have to know how to swim, which can take a long time to learn properly.
• It is also a non-weight bearing activity and will not contribute to bone density, as other weight-bearing exercises such as running will.
• As well, swimmers tend to carry more of their bodyfat subcutaneously (under the skin). This is the body's reaction to training in water. Because you are constantly losing heat to the water, the body will try to protect against this by increasing the insulation near the skin (fat). If you are trying to get very lean, regular swimming is not the way to go, though it is okay for occasional use.

6. Road Biking and Mountain Biking

Cycling is becoming more and more popular due to its convenience, enjoyability and value as an exercise. The only downside is that it does require specialized equipment (a bike). Always wear a helmet when cycling to reduce the risk of head injury. Mountain biking is a great way to get some exercise and get out of the city at the same time. It is faster then hiking and can go where trucks cannot. It is a non-impact activity (unless you wipe out) and is very easy to monitor intensity.

Performance Tips

• Try to keep your pedaling cadence (r.p.m.'s) high, especially on hills. This will reduce the amount of force you need to exert.
• Make sure your tires are properly inflated. If they are too soft, you will have to work harder.
• Be very careful when cycling around vehicles. They aren't always looking for you.
• Standing up in the seat can give you extra pushing power by adding your bodyweight to the downward stroke of the pedal. This is especially useful on steep hills.

7. Rollerblading

Roller blading is exactly like skating on ice without the ice.

It is also known as in-line skating because the four wheels are in a row instead of at the corners like in traditional roller skates. This exercise is great for the lower body and is fun and convenient. The advantage of this over skating is the ability to go up hills. You can't do this on ice. Uphill rollerblading is great exercise. Be sure to wear protective equipment. You may find your lower back limiting you in this type of exercise. Be sure to stretch it out and take breaks when you need to. Rollerblading lends itself to all types of aerobic training and is very low-impact. The downside of blading may be your skating ability but it is fairly easy to learn how to do it enough to get a good workout.

8. Cross-Country Skiing

This is one of the best all-around aerobic exercises there is.

• Every major muscle group in the body is involved in cross-country skiing.
• The only limitations are snow, equipment and skill.
• It is a very smooth motion with no impact at all and is appropriate for all levels of conditioning.
• Skiing is more suited to long-duration aerobic activity.