Aerobics for Toning and Fitness

Posted by Charlotte James on Nov 20, 2011 in Aerobic & Dance | 0 Comments

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Many people get confused between aerobics and cardio, mainly because cardio incorporates a bit of aerobics into its routine. However if you are looking for a fun and energetic way to tone up, then aerobics is more for you.

It is especially good if you are looking for a way to ease yourself into Zumba, as it is a lot less energetic but provides you with the discipline and dancing principles to lose weight.

What is aerobics?

The phrase ‘aerobics’ actually means ‘with oxygen’ and is often associated with exercises which allow you to talk whilst you are working out for at least 20 minutes.

But even here, you can enjoy various forms of exercise, ranging from dance to stretching to strength training (these are commonly available in the form of step aerobics, sport aerobics, water aerobics and free style).

How to do Aerobics

The great thing about aerobics is that you can do it anywhere. Your front room, at a local class, at a friends house… Simply put on some music that has a clear beat and you can even invent your own routine.

To get started simply: warm up by jogging on the spot; next jump forwards and backwards; hop on one foot before switching, grape vine across the floor and do jumping jacks.

Simple right?

However if you are interested in doing a more intense routine that will tone your stomach, thighs and bum, then the following routine can improve your fitness:

Using a step, step forward with your right foot and then bring your left to the right. Next step backwards with your right foot, bringing your left foot down to your right. Repeat 10 times, beginning with each foot and aim to lift both of your arms up in front of you as you step onto the step.
Next step side to side, clapping at the same time. Do 10 times.
Develop your side step by evolving it into a grape vine and turning round to face the back of the room halfway through the vine.
Using the step, step up with your right knee and bring your left leg up to waist height. Repeat 10 times and swap leading legs.
Using your step, side step onto it with your right leg, twist and step off using your left. Repeat 10 times, remembering to clap every time you step off the step.
Using a gym ball, lie on the ground and place it between your legs. Holding it firmly between your ankles, lift your legs towards your head, hold for 5 seconds then let go. Repeat 10 times.
Using your gym bum, roll across it until your hands are on the floor and your shins are left on the ball. Do 10 press-ups.
Holding the gym ball out in front of you, squat and hold it for 10 seconds. Stand up and repeat 20 times.
Holding the gym ball out in front of you, squat and then lean to the left. At the same time, lift the gym ball to your left side. Repeat, but this time go to your right. Repeat for 30 seconds.
Getting onto your hands and knees, lift your knees and bum into the air, and then bring your right knee towards your chest. Return it back to your left foot. Repeat but this time bring your left leg forward. Continue doing this as fast as you can for 30 seconds.
Lying on your back, place your hands to the side and lift your legs slightly off the floor. Breathing in, lift your legs and hold for 10 seconds. Breathing out, lower your legs until your feet are nearly touching the floor. Do 20 times.
Lying on your back, lift your legs. Proceed to do a cycling motion, bringing your knees towards your chest.
Finally, lying on your back use your stomach to raise yourself up. At the same time lift your legs and stretch your arms upwards. Hold for 5 seconds, and then lie back down. Repeat 20 times

Mix these steps up and you have effectively got an aerobics routine which you can repeat and use for 20 minutes. Yet for more efficient toning we strongly suggest introducing interval trainings to your routine as this will help to burn intra-abdominal fat.

Now you may be surprised when we say this – after all, you wouldn’t associate the following exercises with aerobics – but jogging, cycling, dancing and swimming, can each play an important role in your aerobic calorie burn.

The key is to do these at differing paces – varying between low and high intensity – so you can ensure that your heart rate does not exceed its maximum (instructors recommend 118-122 beats per minute) as any higher runs the risk of injury.

So why not give these exercises a try or sign up for a local class? Easy, fun and accompanied by music, you won’t even realising you are exercising.

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About the Author

Charlotte James

Charlotte is the main curator of our Slimming Advice section, she works with a range of guest authors as well as fitness experts to moderate and produce all the guides, advice and news on the Slimming Advice Blog.