Aerobic Exercise Routines

The U.S. Department of Health and Human Services recommends at least 30 minutes of aerobic exercise at least three days a week for maintaining optimum health. Aerobic exercise is an activity that raises and maintains a person's heart rate into its target zone for maximum fat-burning potential and heart health. Once you have your doctor's approval, find some comfortable shoes, play your favorite music and get started.

  1. Warm Up

    • You should always begin with a warm up period. For at least two minutes, walk around the room, march in place or just step-touch back and forth. You will feel your muscles start to loosen up and then you are ready to stretch. Make sure that you target all the muscles you will be using to their full range. Bend forward and touch your toes for a count of 15. Reach your right arm over your head and stretch your torso for a count of 15, then alternate with your left arm. Stretch your arms by reaching your right arm over your head and grabbing your right elbow with your left hand and pulling your bicep muscle. Alternate with your left arm.

    Movements

    • Change the music to a song with a faster beat. Hold your elbows at your sides and do each of the following movements for four counts of eight: March in place. Step with your right foot and touch the ground with the toe of your left foot and alternate. Step with your right foot and touch the ground with the heel of your left foot and alternate. Step with your right foot and raise your left knee up and alternate. March in place.

      Do the grapevine. This is three steps to the side. First step to the right with right foot, next step your left foot behind your right foot and then step with your right foot again. Alternate to the left. Step with your right foot, kick your left foot out and alternate. March four steps forward and four steps backward. March in place. Repeat routine, only this time move your hands toward the ceiling and back down with each step or out to your sides and back to your body with each step. Raising your arms above your head elevates your heart rate. Repeat again but add a hop to each step so that you are jumping up and down. This elevates your heart rate even more. Next, repeat the routine with your arms. Finally repeat the routine with the elbows at your sides.

    Cool Down

    • Put on music with a slower beat. Walk in place for four counts of eight. Now raise your arms above your head and take a deep breath. Lower your arms and blow your breath out. Repeat this movement three more times. Stretch your muscles again just as you did in the beginning and go get a drink of water.