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Benefits of Aerobic Exercise

Get Your Heart Pumping

Aerobic exercise plays a key role in supporting heart and lung health, improving stamina, and boosting overall wellbeing. Activities that raise your heart rate help strengthen the cardiovascular system and can also improve energy levels, mood, and endurance over time.

According to guidance from the NHS, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous-intensity activity. A combination of both can also help you reach this target while keeping workouts varied and enjoyable.

man on indoor bike

Understanding Exercise Intensity

Moderate Intensity: During moderate exercise, your heart rate increases and you may begin to sweat, but you can still hold a conversation with controlled breathing. A brisk walk is a good example of moderate activity.

Vigorous Intensity: Vigorous exercise pushes your body harder. Your breathing becomes heavy, your heart rate rises significantly, and talking becomes difficult.

 A helpful guideline is:

 1 minute of vigorous activity = 2 minutes of moderate activity

This means mixing both types of exercise can help you reach your weekly target more easily.

lady smiling in spin class

Example Weekly Activity Mix

Here’s an example of how different classes could add up to the recommended weekly amount:

  • 1 × RIDE class – 45 minutes (mixed intensity)

  • 1 × AQUA class – 45 minutes (moderate intensity)

  • 1 × HIIT class – 30 minutes (vigorous intensity)

Because 30 minutes of vigorous activity counts as 60 minutes of moderate activity, this combination equals 150 minutes of aerobic exercise for the week.

couple in gym high fiving

Classes to Try

If you enjoy group workouts, there are plenty of ways to get your heart rate up:

  • RIDE Rush – A vigorous 30-minute cycling workout

  • RIDE Rhythm – A 45-minute mixed-intensity cycling session

  • MOVE / DANCE – A fun, moderate-intensity 45-minute cardio workout

  • BLAST / Body Attack / Body Combat – High-energy, vigorous 45-minute sessions

  • AQUA – A low-impact, moderate-intensity 45-minute water workout

  • FLOATFIT HIIT – A challenging 30-minute vigorous session on the water

These sessions offer a variety of training styles while helping you build cardiovascular fitness.

lady on running machine being guided by a personal trainer

Other Ways to Get Active

Structured classes aren’t the only way to reach your weekly activity target. Many everyday activities can also contribute to your aerobic fitness, including:

  • Using our gym cardio equipment such as the climber, treadmill, bike, vario, synchro, or rower

  • Swimming, which provides a full-body aerobic workout while remaining gentle on the joints

lady in combat class

A Simple Step Towards Better Health

Regular aerobic activity supports a stronger heart, better stamina, and improved overall wellbeing. By gradually building up to 150 minutes of activity each week, you can create a routine that keeps your body active and your energy levels high.

The key is finding activities you enjoy –because the best exercise routine is one you’ll want to keep coming back to.