Aerobic, or cardio training workouts, consist of continuous movements utilizing large muscle groups. The sustained movement places an increased demand on your heart and lungs to provide blood and oxygen to meet higher intensity levels. Benefits of aerobic training include improved heart and lung function, and increased stamina and energy levels, along with a decreased risk of illness and premature death due to heart problems. When combined with proper nutrition, excess body weight and body fat are reduced. Aerobic workouts can be completed individually, in a group setting, and with or without cardio equipment.
Walking
Walking workouts are aerobic workouts geared for the beginner-level exerciser. Workouts can be completed outdoors or indoors on treadmills. Forty-five-minute workouts start with a five- to ten-minute warmup, progress to a 20- to 30-minute peak intensity level and end with a five- to ten-minute cool down. Workout intensity is based on walking speed and the presence of an inclined surface. A 150 lb. participant burns between 140 to 260 calories in a 45-minute workout.
Aerobic Dance
Aerobic dance workouts combine dance movements, energizing music and motivating instructors providing choreography designed to move to the beat. Classes target different skill, intensity and impact levels. Variations include the addition of hand weights, calisthenic-type exercises and theme-based music to alleviate boredom and increase results. Classes are available in group settings at health clubs, studios and recreational facilities. For home-based workouts, videos and DVDs simulate the group setting in the privacy of a home setting. A 150 lb. person burns between 300 to 350 calories in a 45-minute workout.
Elliptical Trainers
Elliptical trainers are machines with lower-body and optional upper-body pedals that simulate the movement stride of running. The higher-intensity benefits of running are obtained without the impact on your lower-body joints. Adding upper body movement to the workout increases intensity levels and calories burned. Resistance levels add to intensity levels and result in increased muscle tone and endurance. A 150 lb. individual burns approximately 580 calories in a 45-minute workout. Elliptical machines are available in a health club setting or for home use.
Kickboxing Workouts
Kickboxing workout movements are adapted from the martial arts. Movements include variations of kicks and punches combining upper-body and lower-body movements set to energizing music. Classes are geared toward all skill and intensity levels with options such as hitting with gloves and using resistance equipment. The high intensity workout sculpts upper and lower body muscles and improves cardio endurance. According to "Fitness" magazine, participation in a kickboxing workout burns about 500 calories per hour. Workouts can be completed in a group setting at a commercial facility or individually at home.
Member Comments