Importance of Cooling Down

After vigorous aerobic exercise it is important to take 10 minutes or so to cool down gradually. Do not stop abruptly. For example, after a long run or jog, walk around and keep moving, rather than just stopping.

Cooling down properly (moving around) redistributes the blood that may have pooled in the extremities when you end your workout, and it prevents muscle stiffness because it allows the metabolic wastes to be worked out of your muscles.

Calorie Burning

If you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100 calories, be aware that the number is usually based on a 70 kg (154 lb) man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories.

Dance for Fitness

For a good aerobic workout, you can dance until you break a sweat to your favorite hip hop or pop music, anything that has a quick beat to it. Try to dance continuously for at least 15 minutes. This aerobic exercise can help you in two ways:

1. You can become a better dancer.
2. You can lose weight while having fun and getting fit.

Jumping Rope

Jumping rope can be a good aerobic exercise. For most people it´s pretty vigorous, so intervals may be the best way to go. Warm up with some brisk walking, then jump for two minutes, rest a minute or so, jump two, etc. If you can go longer, do it. Add half a minute to your jumping and/or shorten your rest periods if you want to improve your jumping time and make this one of your main exercises. Make sure to choose a surface that isn't too hard. Like other cardio exercises, work at a pace where you´re breathing a little hard but can still talk.

Cardio or Aerobic?

Cardiovascular (cardio) exercise refers to exercise that strengthens the cardiovascular system. Aerobic just means in the presence of oxygen, and aerobic exercise refers to exercise that lasts long enough to require oxygen. The same type of exercise satisfies both of these qualifications, and the terms cardio and aerobic exercise are used interchangeably. Aerobic/cardio exercise uses large muscles, usually the legs, in a rhythmic fashion. Examples are running, walking, bicycling, swimming, cross-country skiing, rowing, skating, and machines such as stair steppers and elliptical trainers.

No Fat Burning Zone

Although you burn a higher percentage of fat calories at slow and moderate aerobic intensities, you burn more total calories, and more total fat calories, when you exercise at higher intensities. You may choose to work out longer and/or slower for various reasons, but never slow down just because you think that´s necessary to be in a "fat burning zone."

Talk Test

If you don´t want to take your pulse all the time during aerobic exercise, apply the talk test to see if you´re in your training heart rate range. You should be breathing heavier than normal, but still be able to carry on a conversation. Don't push yourself, though--you want to be able to talk but not sing.

Elliptical Trainers

Elliptical machines are here to stay. People with bad knees love them, as they allow a good aerobic workout without any pounding on the knees. The technique seems awkward at first, but can be learned fairly easily. Beginners can take it easy, and advanced aerobic exercisers can use a combination of incline and resistance to work as hard as they want. If you buy an elliptical for home use, be careful to find one that´s well made, since the cheaper models may not hold up.

Breathe Through Your Mouth

To improve your aerobic conditioning, you should work hard enough that you just naturally start breathing through your mouth to get enough oxygen. It is sometimes recommended to breathe only through your nose to minimize effects of air pollution, but this limits the intensity of your workout. Avoid pollution by working out early or indoors, if necessary.

Treadmill Intensity

Holding the side rails on a treadmill reduces the intensity, so you are not burning as many calories as the display indicates. Holding the front rail so it pulls you along is worse yet. Hold the rails lightly for balance until you get used to the machine, then work toward letting your arms swing naturally.

Bike Seat Height

Adjust the seat on your exercise bike so your knee will be almost straight, but not locked out, when the pedal is at the bottom position of its rotation. If you place your heel on the pedal and pedal backwards, it should barely touch at the furthest extension point.

Rowing Machines

When using a rowing machine, initiate the stroke with your legs, not your arms, to get the most out of your workout. Synchronize your movements so you finish the stroke with your legs straight and your arms bent, with the handle at your lower chest. Then you can pull yourself forward with your feet in their straps, extend your arms, and be ready for the next stroke. Rowing machines are good for total body conditioning, as well as a great aerobic workout.

Treadmill Settings

Set your treadmill at 1% elevation. This will better approximate the conditions you get when running or walking outdoors on the flats. Use a higher elevation to approximate running or walking up hills.

Warming Up

The best way to warm up for aerobic exercise is to start out doing the same exercise you are going to use for the workout at an easy pace for a few minutes. Then launch into a regular intensity workout. For example, if you're going out for a run, start with easy jogging, or even walking, depending on your fitness level. You may need a longer warmup in the morning or in cold weather.

Improving Fitness

People who have higher cardiorespiratory fitness have fewer cardiovascular risk factors than people who are less fit, even if the less fit are equally or more active. This means you should improve your cardio (aerobic) fitness by challenging yourself instead of always doing the same workout. Move up a level on your bike or stair stepper, or try interval training: work hard for 2 or 3 minutes, then recover slowly for the same time. On the track, run a lap briskly followed by a slow lap. Do 4-8 intervals after a warmup once or twice a week instead of your regular workout, as a change of pace.

Basic Fitness Routine

If you want to get a decent aerobic workout routine going, do aerobic exercise at least three times a week. During your aerobic workouts, try to keep your heart rate between 60-80 percent of maximum for at least twenty minutes. This will improve your cardiovascular fitness.

Recovering from Injuries

A stair climber can help you keep your aerobic conditioning while recovering from some running injuries. You can get a good workout with no impact. If your injury precludes weight bearing, such as a sprained ankle, you may be able to use an exercise bike to stay in shape.

Stair Running

Running up stairs is a time-honored way to improve aerobic conditioning. Take them 2 at a time if you're athletic and consider them to be part of your interval training. Even if you're new to exercise, you can benefit from walking up stairs whenever you get a chance. The calories burned will add up, and your conditioning will improve. If you have trouble finding time to exercise, take 10 minutes once or twice a day and walk up and down stairs at work (or before or after). Hold on to the rail if you need to.

Kickboxing Calories

Don´t count on a kickboxing class for burning more than 400 calories. This is a good, fun way to burn the recommended 300 calories per workout, but it doesn´t burn as many calories as an hour of running, other aerobics, or other strenuous and continuous activities.