Aerobic fitness routines should contain basically five elements of fitness, according to the Mayo Clinic. These elements include balance, core exercises, aerobic or cardiac fitness, stretching and muscle training or strengthening exercise. Work these components into any workout routine and you'll benefit from a great exercise program that will strengthen muscles, tone the body, reduce fat and enable you to lose weight and sculpt lean muscle mass. Mix and match various components of aerobic exercise of your preference to other components of exercise and fitness for the best possible benefits.
Aerobic/Cardio Fitness
Aerobic or cardio exercise is that which gets the heart rate accelerated and keeps it there for about 20 to 30 minutes a day. The Mayo Clinic suggests between 2.5 hours of moderate aerobic exercise a week and about 75 minutes of vigorous aerobic exercise a week. Moderate exercise may include but is not limited to walking at a moderate to brisk pace, jogging, swimming, riding a bike or even activities like raking, mowing lawns and so forth. Vigorous activity may be had, for example, during a step class, indoor cycling, kickboxing or other activity that pushes stamina and endurance. Popular all-around aerobic and strengthening routines, such as those provided by The Firm, or Billy Blanks' Tao-Bo workouts, provide cardio and strength training exercise routines.
Stretching
Stretching helps keep joints loose and lubricated, and helps prevent injury to muscles and joints. Stretch for at least 5 to 10 minutes before exercising and again after a workout. Stretching helps prevent muscle soreness that often follows the day or two following new workout routines, and helps promote good posture and balance. Power Yoga or Pilates workouts are good for stretching and balancing routines, combines with at least 15 minutes of cardio.
Strength Training
Pump iron at least two days a week to promote weight loss and development of lean muscle mass. Lean muscle mass burns through calories faster than fat and encourages a slim, toned appearance. Strength training, using free weights or machine weights or resistance bands and tubes also helps promote bone strength. Try for between a 20 to 45 minute session with weights at least two days a week, giving the muscles a rest for one day in between.
Core Exercises
The core, or abdominal and back muscles that make up the trunk of the body, is what helps you stand upright. Core strengthening exercises will tighten the muscles of the belly, the waist and the back area and prevent love handles and muffing tops. Pilates and Yoga exercises are good for working core strength when worked into an aerobic routine, such as when you're performing crunches, side twists or lower body workouts. You can also strengthen and tighten the core by holding the stomach in during your aerobic workout.
Balance
Enhance your balance by utilizing exercises or tools that help maintain stability and challenge strength at the same time, such as using an exercise ball during workouts. Instead of lying on the floor for a sit up routine, try doing your sit ups while balancing on the exercise ball. Hold the ball between the knees or calves while engaging in strengthening exercises like lower leg lifts. Keeping your balance while performing aerobic workouts like kickboxing or step classes is very important, and will help strengthen core muscles at the same time as you tone those ab muscles.
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