Aerobics and Toning Workout

Aerobic routines are designed to increase the oxygen flow throughout the entire body. The main purpose of aerobics routines when they were developed was to improve the endurance of athletes who already had good muscular tone.

However, today, aerobics is often used in conjunction with some form of resistance training to increase cardiovascular endurance while also sculpting and toning the muscles.

The primary muscles used differ depending on which particular aerobic exercise is performed. The aerobic workout should rotate exercises so that each major muscle group is worked multiple times per week.

The primary muscle groups include the chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, gluteals, calves, abdominals, and obliques muscles.

Comfortable athletic clothing and shoes are recommended for this workout. Other athletic such as an exercise ball, resistance bands, weights, treadmills, stationary bikes, and cross trainers can be used as well but are not absolutely necessary to complete this routine.

Cost: $30 - $500

When you first begin aerobics and toning workouts, you'll need to purchase comfortable shoes at a very minimum (for walking or jogging). Later in your exercise program, you can begin thinking about larger purchases like a recumbent bike or weights.

Activity Locations: Almost Anywhere

Aerobics and toning workouts are very flexible with regards to location. Whether you set up your own home gym, buy a gym membership, or simply walk around your neighborhood, there are limitless opportunities to engage in aerobic activity.

Types of Movements

Aerobic workouts are excellent in removing fat from the body which is necessary in body toning. Some resistance training must be done as well or the muscles will not be considered hard. The best routine would include a warm up which incorporates some type of resistance training, such as walking with weights, sit ups, push ups, or crunches.

A medium energy activity such as jogging, moderate paced running, or jumping rope should be done for about 20 minutes after the warm up is complete. Following the 20 minutes of medium energy activity, which should increase the heart rate from about 50% of its capacity to between 70 and 80% of its capacity, a cool down should occur. This cool down should incorporate resistance training as well, possibly working different muscles than were worked in the warm up.

Mental and Physical Requirements

Almost anyone can begin an aerobic and toning routine, provided they are not suffering from a current heart condition. Before starting any physical activity routine, it's best to seek the advice of a health professional and undergo a full physical to avoid injury or other complications.

Equipment Requirements

• Comfortable Shoes
• Exercise Band
• Resistance Bands
• Weights
• Aerobic Step
• Recumbent Bike
• Stationary Bike
• Cross Trainer

Mental and Physical Benefits

• Improved Mood
• Reduced Anxiety
• Decreased Stress
• Improved Self-Esteem
• Improved Focus

• Weight Loss
• Improved Immune System
• Better Cardiovascular Function
• Increased Resilience
• Decreased Blood Pressure

Aerobic Effect

The 20 minute portion of a medium energy activity is very effective in raising the heart rate and increasing the body’s oxygen level.

An aerobics and toning exercise routine is very effective in burning body fat. It also increases blood circulation and can assist in reducing the risk of heart attacks and other cardiovascular problems. This type of workout can also reduce blood pressure as well as increase the bone density, which helps to prevent osteoporosis.

These aerobic and toning exercises can be used to help reduce blood sugar and reduce the risk of diabetes. The bones and muscles can be strengthened using this workout. Working out can also relieve stress and tension and improve self esteem.