How to choose the type of endurance exercise

For maximum effectiveness, aerobic activity needs to be continuous, rhythmic and involve the large muscle groups. Rhythmic, large muscle movements are essential for an effective increase in blood flow back to the heart. The rhythmic squeezing action of the large muscles against the veins within them is called the ‘muscle pump’. This muscle pump leads to a significant increase in venous return, which is required for aerobic conditioning.

Generally the hip flexors (iliopsoas, rectus femoris) and the extensors (gluteus maximus, hamstrings), and the knee flexors (hamstrings) and extensors (quadriceps) should be involved. Walking, jogging, stair climbing are examples of activities that use these muscle groups. Activities combining upper and lower extremity movements, such as swimming, skiing, and rowing, can lead to high levels of aerobic capacity.