Fitness Articles

The Keys to Aerobic Exercise

What You Need to Know

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Try Circuit Training
Circuit training is a fun way to add variety to your aerobic workout, and an efficient way to get an aerobic and resistance training in one workout. A circuit usually consists of 6-15 exercises, in which you move from one exercise to the next with little or no rest. This allows your heart rate to stay elevated, and helps you enjoy a variety of different exercises while getting a full body workout and the benefits of aerobic effort.

Example circuit. (Click to see exercise demonstrations found in the Fitness Resource Center):
  1. Step-ups – 30 seconds
  2. Ball squats – 12 reps
  3. Lumbar extension – 16 times
  4. Push-ups with Swiss ball – 10-15 times
  5. Jump rope – 100 times
  6. Hamstring flexion with Swiss ball – 12 times
  7. Bicycle crunch – 20 times
  8. Reverse flies – 12 times
Stay Loose
It’s important to warm up, cool down and stretch during every workout. You'll be able to perform better during the workout, and your body will have a faster recovery once you're done. Check out the benefits of a proper warm-up before exercise, as well as things to think about if you are a beginner .
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About The Author

Joe Downie Joe Downie
Joe, an exercise enthusiast, is a certified physical fitness instructor and high school soccer coach.

Member Comments

  • I love to walk. I will walk as long as I can before I stop. - 10/21/2013 8:51:13 PM
  • I need one I can do with 1 leg r/t bum knee. I'll research some more - 2/21/2011 10:21:48 PM
  • I need one I can do with 1 leg r/t bum knee. I'll research some more - 2/21/2011 10:21:46 PM
  • HOW ABOUT MORE ROUTINES LIKE THESE JUST GREAT FOR BEGINNERS AND SENIORS. THANKS I LOVE THIS SESSION. - 12/8/2010 1:09:52 PM
  • I really liked the one about the Stair Stepper. Several years back, though I have done Curves for years, still could not get on that thing with any ease, I was just not strong enough, and did not have the breath in me.....today, after a year+ of hiking, I get on there and go for 30 minutes with ease!!!! AMAZING! - 4/21/2010 1:51:11 PM
  • K_RENEE
    Great ideas Joe! I really think I could benefit from a circuit training routine. - 2/21/2010 11:11:53 AM
  • THANKS! I LOVE THE IDEA OF CIRCUIT TRAINING AND I'D LOST TRACK OF HOW VALUABLE IT IS. THANKS FOR THE REMINDER!! - 2/21/2010 8:56:06 AM
  • BETWEENUS
    Neat article. I liked the idea of a "Go To Exercise" and the circut training info was right on target to help me get over a hump. Thanks. - 10/12/2009 7:43:15 PM
  • Joe is a HOTTIE!! - 8/3/2009 1:15:08 PM
  • Guess this re-read article was meant for me today! I have been trying to lose 2 lbs. for 2 months, to no avail. I rarely miss a day of walking for 65 minutes and using stationary bike for 30 minutes. Guess I should take 1 or 2 days a week off. I am hoping to join a Silver Sneakers program, such as Curves, soon and shuffle up the kinds of exercises I do.
    At 73 + years of age, I felt I was doing well with present program. I just bought a stability ball and hope to start using it, also. Any advice would be helpful. - 6/6/2009 6:31:27 PM
  • Use Your Go To Exercise! - Guys and Dolls you are physically emotionally and mentally awesome!

    PS. I'm thinking starting off slow at the beginning of the week like monday morning 20 min exercise; and bump up the intensity/activit
    y as I go along the week. By Saturday I should be max out my work out. I'm thinking this way because I tend to do more socializing over the weekends; hence the extra calories. So by Monday i'm pulling a guilt trip on myself, reminding myself this is all self defeating and pointless. BUT! in the truth is, when i stick with it, I at the very least minimize weight gain if i've over indulged, and if nothing to gain nothing to lose I've maintained my current weight and had a blast doing it, or better yet i've miraculously lost more weight! hahah, yea ok. :)

    Another note: YES STRETCHING BEFORE AND AFTER: it makes a huge difference.. Its possible its mental stretch. Before a work out it definitely prepares your mind to get into the groove.. And surely after the work out a strech says "thank you body for getting me through it!" ;)

    Keep Motivated!
    Track your completed successful goals!
    Eat healthy and challenge yourself to a healthier choices! - Kick the habitual food rut. Challenge yourself to something else..
    Dare to be different... I Double Dog Dare You! - 5/20/2009 11:53:24 PM
  • I like the idea stated in this article about finding a Go To exercise. Mine is the treadmill. I could stay on there all day. - 12/11/2008 6:33:34 PM
  • CYNTHIA1027
    I love the idea of circuit training and will try the exercises shown. My comment is about the man doing the push-ups on the Swiss Ball. His head should be in alignment with his body, not bent back as it is shown. I'm not a professional and even I know that is wrong. - 12/11/2008 7:29:26 AM
  • LADY4YESHUA
    Best excercise is to get a dog! They always want a walk and the small, but lively breeds (like terriers) have to be walked a few times a day. My little Cairn Terrier loves snow and a light misting rain (but not a down pour) so I am walking/jogging in all kinds of weather. I get such pleasure from watching him do his 'grass swimming' in the wet summer grass, or splashing in the nearby lake. Laughing at his antics raises my endorphin levels too! GET A DOG AND GET MOVING! - 6/16/2008 1:44:01 PM
  • I bought the Yourself Fitness PS2 video which customizes your workout for upper, lower or core body. It works with weights, stability ball, and the step. Its a great motivator and it increases your metabolism. I've lost 4 lbs so far. I highly recommend it if you hate going to the gym like I do.
    - 6/14/2008 10:38:19 AM
Popular Calories Burned Searches: The Spark: Fit, Firm and Fired Up DVD: Bonus 'Cardio in a Crunch' Workout (Coach Nicole)  |  Kettlebell training  |  Running: 9.2 mph (6.5 minutes per mile)

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