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Aerobics Certification - $69.99 - Online Aerobics ...

Running, swimmming and cycling, the big three. Raise your heart rate to the target zone and keep it there long enough to do some good - twenty minutes or more.

I started when the book came out in 1968. I initially ran a mile, then worked up to four miles a day. What the book didn't tell you is that eventually it takes a toll on your knees. It may be better now, with well-engineered running shoes to absorb some of the impact, but after about twenty years my knees couldn't take the strain. Arthroscopic surgery, and then a switch to bicycling and a bike machine.

And... I still spend thirty minutes a day simulating 18 mph on the exercise bike, and do a lot of real bicycling and swimming in the summer. Cooper's work was with young people. My observation is that the age-based formulas for target heart rate are too conservative. Though the charts indicate a maximum just over 160 and a workout target under 130 for a guy of 65, I kept the exercise heart rate of 140-145 for decades; I never felt like I was straining myself. I conclude that the body can maintain an accustomed rate of exertion to a greater age than experts would project.

A Soviet-style joke (this will cost me "helpful" votes, but I'll live dangerously). Last summer I cycled across Kiev to a Democrats Abroad picnic. Several of the old war horses, progressives who had progressed past Social Security age, remarked on the fact that I had come ten miles by cycle. I told them to think nothing of it. Another four years of socialist progress under Obama and we will all be riding bicycles.

Absolutely five stars. This was a seminal book.

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AEROBICS: Kenneth H. Cooper: 9780553235463: Amazon.com: Books

The term aerobics refers to a series of rhythmic, large muscle exercises, usually done to music in a class led by an instructor. However, for many people its much more than that: its music, a movement, a philosophy, a lifestyle. On the one hand, its a modern form of total body exercise. On the other hand, its a motivating form of exercise that is social and fun.Aerobics is a cardiovascular workout that improves coordination, muscle strength and mobility. It also improves your physiological and functional capacities, promoting general well-being. Aerobics provides a whole host of health benefits: it burns calories; reduces the risk of cardiac diseases by lowering blood pressure and slowing down atherosclerotic processes; improves aerobic fitness, muscular endurance and flexibility and mobility; improves muscular strength, posture and body performance in all age groups; reduces stress and increases self-esteem by helping with weight management. With a wide range of styles and classes offered at almost every major gym and fitness center, aerobics caters to the individual needs of exercisers, motivating people of all ages to participate and enjoy its benefits. But because there are so many different options, you should review the following sections carefully to figure out what kind of aerobics class would be best for you.

Before you start doing aerobics, think about your exercise goals. Are you most interested in weight management, overall fitness, improved endurance, muscle toning, improved posture, general well-being or relieving stress? You should choose your aerobics classes based on your goals. Since different types of classes can help achieve different ends, talk to instructors to find out what would work best for your needs.

When choosing a gym or health club, compare their facilities, class selection and instructors qualifications. Getting a friend to sign up and plan an exercise routine with you can be especially motivating!

Plan your weekly workout schedule in advance. If you miss a scheduled class, try to find time to make it up another day, and remember that after a two-week break youll probably have to start-up again at a slightly lower intensity than youd worked up to. The more regular your workouts, the better your results, but dont forget to give your body sufficient rest between workout sessions. Doing aerobics every other day is generally better than every day, with five to six days a week at a maximum.

There are a wide variety of aerobics classes you can choose from, but youll be best able to pick if youre familiar with the criteria.

Level of intensity Classes are generally intended for either beginner, intermediate or advanced exercisers. If youre a beginner, you probably shouldnt take advanced classes, since its no fun struggling to keep up with the rest of the group! (And you could injure yourself by trying too hard.) Talk to your instructor when you feel youre ready to move up to the next class level, so you get a professional perspective on your progress.

Impact Aerobics is usually classified into two sub-categories:

High-impact, meaning that both feet regularly lose contact with the floor, as with running, jumping and hopping.

Low-impact, meaning that at least one foot retains contact with the floor throughout the workout session.

Low-impact aerobics generally involves a smaller risk of injury than high-impact, because theres considerably less stress on the feet and joints when you land. However, high-impact aerobics tends to offer a more rigorous and intensive workout.

While most gyms and health clubs today still offer classes called either low or high impact, its much more common to see the label high-low or mixed-impact on the class schedule. These classes alternate between low and high-impact exercises for the optimal balance between a lower risk of injury and maximum workout intensity. Pure low-impact classes sometimes contain a greater variety of interesting and challenging moves and often emphasize traveling around the classroom to help bring the intensity level closer to that of high-impact classes.

If youre just starting to work out, you should look for lower intensity classes of 25-60 minutes that you can take at least three times a week. You shouldnt find low-intensity aerobics very exhaustingit should feel equivalent to a brisk walk (or a jog, to a more experienced exerciser). The types of classes you might want to look out for may have names like beginners aerobics, easy step aerobics, low-impact aerobics and aqua aerobics.

If youre a more experienced exerciser, you should look for medium intensity classes of 35-60 minutes that you can take at least four times a week. Medium intensity aerobics usually mixes high impact with very low impact and large ranges of motion. For a beginner, the intensity of these kinds of classes will feel equivalent to climbing stairs (or, for a more experienced exerciser, running after a bus). These types of classes may have names like high/low impact, step, circuit training and body sculpting.

If youre an active exerciser, you should look for high intensity classes of 25-50 minutes that you can take at least five times a week. Look for class names like high/low impact, interval, athletic/power step and boxing aerobics.

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Aerobics Exercises To Improve Cardiovascular Endurance

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Step Aerobics | Fitness | eHow

Step aerobics are a newer version and technique of aerobics. Traditional aerobics are performed on the floor: you learn a series of dance steps such as the Pony or the Jazz Square, which are often done in fours, two steps taking you in one direction, two more taking you the other direction.Steps are combined with arm gestures to increase large-muscle movements and increase fat-burning sequences are performed to music.

In step aerobics, your workout travels vertically rather than horizontally. You place a step of four to ten inches in height before you, and the routine is arranged so that students step up and down to the music. The smallest step (and the one beginners should use) is four inches high: they increase in height by two inch increments, so you can add risers to your initial step as your fitness level increases.

Its important in step aerobics to pay attention to your posture and the way you are stepping. Make sure your instructor takes a look at the way youre working to make sure youre using your feet correctly for the kinds of steps youll be doing. Keep your head up and shoulder back when stepping: dont lean forward from the waist, or youll put strain on your lower back. Unless youre moving fast or doing lunges, your feet should be centered on the platform and they should meet it wholly, heel to ball of foot. Stepping down, let your toe hit the ground first, the ball of foot, then your heel. Step down close to your step platform rather than stretching away from it.

Your knee should never bend more than 90 degrees (thats a right angle), and less is better 60 degrees is optimal. Like many exercises, step aerobics is all about moderation: you dont have to push the envelope; in fact, trying to do too much can cause injuries that will affect you for years.

Step aerobics are very enjoyable: many people prefer their step classes to regular aerobics. However, if you have issues with your knees or ankles, step aerobics may not be the best choice for your workout, because the amount of stepping up and down involved does increase the impact on your lower body, concentrated on your joints.

Step Aerobics is very popular for doing at home becuase of the unlimitless supply of step aerobic exercise videos (Jane Fonda's is very popular), DVDs, and music. The step choreography and routines don't require much space and are easy to do in front of the TV as a step aerobic pattern does not travel far from the stationary step.

The other factor that makes this form of exercise popular at home is the low cost of step aerobic equipment. All you need is a pair of high quality Reebok aerobic shoes, a step aerobic bench or step aerobic step, a music tape, video, or DVD. Tapes and patterns are available for the beginner all the way to the instructor level. Teaching yourself step aerobic choreography is a simple task.

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Step Aerobics: Learn about routines, equipment, shoes ...

Step aerobics is the kind of aerobic exercise that is unique in comparison to other forms of aerobics. This uniqueness primarily comes from your usage of the elevated platform that accounts for the "step" in step aerobics. A good thing about this form of exercise is that it can be tailored to your own height, no matter if you're short or tall. All that is required is the use of risers strategically placed underneath the step. If there is one woman to thank for the current popularity as well as ubiquity of step aerobics, it is Gin Miller who innovated step aerobics in the late '80s, when she also struck a deal with the Reebok company to market her brand of step aerobics. The main purpose and benefit of step aerobics is its role in getting you to burn fat.

Step aerobics is an effective workout because it gets right down to the reason that people gain weight and become heavier than they want to: body fat accumulated from taking in too many calories. As you work out by way of step aerobics, you're actively increasing the amount of calories that your body burns; as you do so, you're making sure that your body begins to burn its stored fat. What's great about step aerobics is that the stored body fat it burns is also that pesky and annoying ring of fat around your stomach, long the subject of frustration in people of all ages. You also get a small bonus when you do step aerobics: parts of your body are also developed and shaped. The muscles in your upper as well as lower body get worked out.

Step aerobics are an effective way of burning your stored body fat and also, consequently, burning off calories that you take in. 450 calories are burned off in a 45-minute session of step aerobics. Imagine the implications that this holds. In just less than an hour, you're burning off almost half a thousand calories, allowing you to eat a corresponding amount of calories for that day without weight gain being a problem. Since step aerobics is also enjoyable due to the fact that it is often practiced in a communal group setting, the time you spend doing it will seem more like recreation than actual exercise.

Step aerobics is so great because it leads to the improvement of health in other ways besides weight control through calorie-burning. When you lose fat through this exercise, you are less likely to succumb to illnesses that being overweight carries with it, such as heart disease and other effects from obesity. Because vigorous exercising leads to the release of endorphins in your brain, step aerobics also has mental health benefits in that it betters your mood.

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Burning Fat with Step Aerobics / Fitness / Exercises

Read these 21 Aerobic exercise Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Exercise tips and hundreds of other topics.

Lots of people ride bicycles either in the gym, outside, or even in a spin/cycle class. Interestingly enough a good amount of people that utilize these bikes have knee pain during/after their exercise session...why is that? Let's see.

Anatomically, based upon the muscular and skeletal anatomy of your lower limbs, your knees should be directly below your hips, while your feet are also directly below your knees (and hips) with feet facing straight forward. Also, when walking, we should put the weight slightly on the oustides of our feet, walking onto our heels and using the sides of our feet and toes for balance.

On a bike, watch yourself the next time you do it if you are a person who sometimes feels that pain in your knees. It is caused by the knee going in during the cycling motion (especially during the push). What I mean is the knee is no longer 'in line' with the hip and foot, but instead inside of it, closer to the opposite knee. This causes that pain in the knee joint because the leg is out of proper posture.

Next time you use the bike (whether inside or outside) put more of your weight on the outsides of the feet and consciously think to move your knees slightly out. This should reduce/remove the pain in the knee, making you happier after your exercise session.

There are many great benefits to jumping rope regarding your cardiorespiratory system. First off, it's hard! When you were a kid and could do that thing non-stop for hours, boy were you in god shape! It's a tough motion to get used to initially.

Jumping Rope in a forward motion is the most comfortable, and once you are able to do (let's say...) 40-50 in a row, change it up and do it on one foot at a time to make it more challenging on your leg muscles (especially calves). The only problem that I have with Jumping Rope is that of rounded shoulders, since most people only jump forward; this puts all the pushing motion on the anterior (front part of your) deltoid, resulting in somewhat more rounded shoulders. My suggestion? Backwards.

Not only is Jumping Rope backwards darn hard, but it puts more of the motion onto your posterior (back part of your) deltoid. When you get too good at backwards, perform it one foot at a time backwards. This is another challenging thing you can do for your cardio routine.

People all the time tell me that when you workout with weights you are not doing any Cardio. I call shenanigans ('deceit or trickery') because that is untrue! Next time you decide to workout, trust me when I say that you will get Cardio/Heart exercise while also tiring out your muscles because of your workout.

Pick 3 or 4 exercises and only do 1 set of each, giving yourself 25-30 seconds of rest between each different exercise set. After you have done all 3 or 4 exercises once, do 50 jumping jacks then rest for a minute or so. Do this routine 4 or 5 times for your workout (should take about 40-50 minutes) and you will be breathing very heavily. That will also mean that you are getting cardiorespiratory exercise and a stellar heart workout.

In general when you run, you do not always want to be pushing yourself to the absolute maximum of your fitness/cardiorespiratory ability. If you're trying to run to stay in good shape and have god heart health, a good test is called the 'Talk Test'. If while running you can still talk and carry on a conversation with little difficulty, you are running at a good pace. If you are running so hard that you have great difficulty speaking, maybe tone it down a little bit; and if carrying on a conversation is easy, push yourself a little bit more. Again, you should be exercising so that you are pushing yourself, and the Talk Test is a good way to check if you're giving yourself a good aerobic workout. Try it the next time you go on a run with a friend, or even during a workout.

Some people go to the gym and step on a treadmill, ending up burning 754 calories! While that is fantastic, it is based upon someone who doesn't ever exercise and this is their first time using the treadmill in a long time. Your body gets used to exercise just like your hands are used to picking up mugs or using a fork. Your body will not burn the same amount of calories if you do the same workout over and over again. For example...

Let's say you decide to run mile a day for 3 weeks (resting Sundays). In the beginning you will burn let's say 100 calories. By the end of the first week you will lose 10% of the calorie burn (burning only 90 calories). By the end of the 2nd week of running that mile you will lose 20% of the initial calorie burn (80 calories). Still good, but not great. By the end of the third week, you will have run many miles indeed but have lost over 50% of the initial calorie burn (meaning less than 50 calories/run)! The results will have dwindled.

Now that example is based off of someone who runs with no variables, like on a treadmill. My advice would be to run outside, which would be better since there are variables and you could take different routes, stretching your body and its ability to do work and hence burn more calories. All in all, switching up your cardio routine ('weekly' is a good plan) will help you maintain a high amount of calories burned each workout.

If you see that a given aerobic exercise burns a certain amount of calories, e.g., running a mile burns 100 calories, be aware that the number is usually based on a 70 kg (154 lb) man. If you weigh more than that you will burn more calories for the same aerobic activity, and if you are lighter you will burn fewer calories.

For a good aerobic workout, you can dance until you break a sweat to your favorite hip hop or pop music, anything that has a quick beat to it. Try to dance continuously for at least 15 minutes. This aerobic exercise can help you in two ways:

1. You can become a better dancer. 2. You can lose weight while having fun and getting fit.

Lots of people have been injured doing their favorite aerobic activity. Whether it's a sprained ankle, damage to the knee joint, broken toes, etc., it is important that you give your body proper time to heal. Always (obviously if it's serious) talk to your doctor and trust him/her about when to continue exercise. Be encouraged though, because generally when I take a break (1-3 weeks) from aerobic exercise or weight bearing exercise, I see more results after starting up again. Even if it is longer than that, think of it as a new challenge to dominate!

For lots of people aerobic exercise injuries are a result of bad posture, and for aerobic exercise it is generally in reference to our lower body. (Go check out my blog on 'The Squat' to learn more about proper lower body posture) Flattened feet, knees that come together and lower back rounding are all good causes of why we might hurt ourselves in an aerobic activity setting. So, here are some interesting ways that we can strengthen our lower bodies in a functional way.

Ever seen a treadmill? Hope so. Try walking backwards on it. This is going to give you a great workout for your glutes and hamstrings while also strengthening the muscles in your feet. Make sure that as you walk backwards you're extending back far, standing nice and tall, while making sure you are stepping equidistantly back with both legs. Also try walking sideways on the treadmill (switching directions halfway) to exercise your adductors (inner thighs) and abductors (outer thighs), while also strengthening the muscles in your feet. (seeing a trend?) If you stress your feet to function in awkward movements, you will be training them to be strong and firm, and in most cases help prevent more injury while still allowing for great recovery and long-term benefit.

Don't knock it until you try it. If you try it, then you can knock it. Another good idea is using the elliptical backwards (same principle) or just doing any of the treadmill exercises I just mentioned on the ground.

Although you burn a higher percentage of fat calories at slow and moderate aerobic intensities, you burn more total calories, and more total fat calories, when you exercise at higher intensities. You may choose to work out longer and/or slower for various reasons, but never slow down just because you think that's necessary to be in a "fat burning zone."

Cardiovascular (cardio) exercise refers to exercise that strengthens the cardiovascular system. Aerobic just means in the presence of oxygen, and aerobic exercise refers to exercise that lasts long enough to require oxygen. The same type of exercise satisfies both of these qualifications, and the terms cardio and aerobic exercise are used interchangeably. Aerobic/cardio exercise uses large muscles, usually the legs, in a rhythmic fashion. Examples are running, walking, bicycling, swimming, cross-country skiing, rowing, skating, and machines such as stair steppers and elliptical trainers.

To improve your aerobic conditioning, you should work hard enough that you just naturally start breathing through your mouth to get enough oxygen. It is sometimes recommended to breathe only through your nose to minimize effects of air pollution, but this limits the intensity of your workout. Avoid pollution by working out early or indoors, if necessary.

The best way to warm up for aerobic exercise is to start out doing the same exercise you are going to use for the workout at an easy pace for a few minutes. Then launch into a regular intensity workout. For example, if you're going out for a run, start with easy jogging, or even walking, depending on your fitness level. You may need a longer warmup in the morning or in cold weather.

People who have higher cardiorespiratory fitness have fewer cardiovascular risk factors than people who are less fit, even if the less fit are equally or more active. This means you should improve your cardio (aerobic) fitness by challenging yourself instead of always doing the same workout. Move up a level on your bike or stair stepper, or try interval training: work hard for 2 or 3 minutes, then recover slowly for the same time. On the track, run a lap briskly followed by a slow lap. Do 4-8 intervals after a warmup once or twice a week instead of your regular workout, as a change of pace.

Running up stairs is a time-honored way to improve aerobic conditioning. Take them 2 at a time if you're athletic and consider them to be part of your interval training. Even if you're new to exercise, you can benefit from walking up stairs whenever you get a chance. The calories burned will add up, and your conditioning will improve. If you have trouble finding time to exercise, take 10 minutes once or twice a day and walk up and down stairs at work (or before or after). Hold on to the rail if you need to.

The effectiveness of aerobic workouts depends on intensity and duration. As long as you get your heart rate into a training zone, any form of aerobic workout will have the same effectiveness if maintained for the same time. So you can use any type of exercise you enjoy, or go from one aerobic workout mode, or one machine, to another. No type of aerobic exercise is inherently better than the others. Your heart doesn't know the difference.

The old Lifecycle equipment offers three different profiles: hill, random, and manual. Level 1 in difficulty on manual corresponds to 2 on random, and 3 on hill, etc. Hill is the easiest for beginners.

The Lifecycle is calibrated to ride smoothest at 80 RPM, so you are not making it easy on yourself to go slower than the recommendation. This is also true of many other exercise bikes. The recommended rpm will give you the smoothest ride and the best workout.

Lactic acid is largely metabolized within 20 minutes of ceasing aerobic exercise and totally cleared within a few hours. Whatever is causing you pain the morning after aerobic workouts or making your shoulder crackle while weight lifting, it's not lactic acid.

Everything taught in the "aerobics" room is no longer aerobic. So many different kinds of classes are offered that the proper term is now "group exercise" rather than "aerobics." To qualify as aerobic exercise, a class must have continuous movement that raises your heart rate. You will find the old aerobic standbys like low impact, high-low, and step, and many dance-based classes that are aerobic. Some, but not all, martial arts-based classes qualify. Stretch and tone doesn't make it. Neither do pilates or yoga, though these are great exercise modes for other purposes. If you count on classes for your aerobic exercise, make sure you choose a class that includes at least 20 continuous minutes of movement you do on your feet.

Stair climbers are excellent machines for cardiovascular conditioning. They are not meant for strength training and will not give you big muscles.

The major muscle group used is the quadriceps. Stand upright on the machine and use the hand rails only for balance. If you support your weight on your arms and take tiny steps, you can light up the display but will not be getting the aerobic workout you need. Use a lower level if necessary and do the work with your legs, taking a 6-8 inch step, keeping your foot flat on the pedals. This will burn calories, improve cardiovascular function, and strengthen your bones.

The Step Mill is like real stairs, offset and requiring you to lift your foot as the stairs go by. In contrast, your foot stays on the pedal with stair climbers. The Step Mill adds a little impact to your workout, and is somewhat harder to use, so take it easy when you start out. You may want to hold the rails lightly for balance.

In-line skating can give you a great cardio workout. How long and how fast you skate affects the quality of the aerobic workout, but even moderate in-line workouts are good. Start out easy to warm up, and wear protective gear. There's a learning curve to skating, but if you practice and don't push yourself, you can master it. Consider a lesson if it doesn't come easy to you.

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Aerobics, Aerobic, Aerobic Exercise

Classes All aerobics classes listed below are included with your membership. Classes are held in the Aerobic Room or multipurpose rooms. Ask front desk staff if you have questions as to where a class is being held. Please be aware that classes with low attendance may be taken off the schedule at anytime! Not sure what class is best for you based on the descriptions. Check out this link to our YouTube for short videos of each of our class types. This is ongoing so check back if the last is not yet posted.

Body Attack-Hit the abs, hips, gluts and thighs, arms shoulders, back. No muscle will be neglected, always different and never boring,

Cardio Strength Yoga-A class based on the yoga asana practice that instills body and breath awareness while improving posture and flexibility, along with an emphasis on strength. Blocks, weights, and bands may be used.

KettleWorx-Kettle Bells works your core, shoulders, legs. Put the Kettlebell to Worx and Transform your body

MuscleWorx-Weights, bands, & bars are used to build muscle and strength to raise metabolism and give you that toned body you are looking for!

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Aerobics | Belton Parks, MO - Official Website

Alternative titles: aerobic exercise; group fitness

Aerobics,system of physical conditioning that increases the efficiency of the bodys intake of oxygen, thereby stimulating the cardiovascular system, developing endurance, and reducing body fat. Increased energy, lower blood pressure and cholesterol, greater suppleness, stronger bones, better posture, and decreased stress levels are other benefits that may accrue from aerobic activity. To be effective, aerobic training must include a minimum of three sessions per week. During each session, usually lasting an hour, the exercisers heart rate must be raised to a training level for at least 20 minutes. (See also exercise.)

The concept of aerobics was pioneered in the United States by physician Kenneth H. Cooper and popularized in his books Aerobics (1968) and The Aerobics Way (1977). Coopers system uses point charts to rate the aerobic value of various exercises for different age-groups. As individuals progressively upgrade the quantity and quality of their exercise, they can gauge the improvement in their physical condition through the point system. In the 1980s aerobics was popularized by Jane Fonda and Richard Simmons through workout videotapes and instructional programs. Sometimes called group fitness, aerobics is most often practiced in health and fitness clubs where groups of one to two dozen exercisers follow the lead of an instructor whose movements are synchronized to up-tempo popular music.

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aerobics | exercise | Britannica.com

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Three Methods:Preparing for an Aerobics WorkoutDoing Low-Impact AerobicsDoing High Impact Aerobics

Broadly speaking, aerobic exercise requires you to work out your large muscle groups like your arms and legs. By raising your breathing and heart rates, you increase oxygen flow to your muscles, while also allowing your blood flow to remove carbon dioxide and lactic acid buildup in your muscles.[1] The results of regular aerobic exercise are lower blood pressure and cholesterol, improved lung function, a lower resting heart rate and improved cardiovascular health, weight loss, and muscle definition. While this can be achieved through jogging or playing basketball, when we talk about aerobics, were talking about a specific type of exercise that often incorporates music and dance-like motions to make aerobic exercise fun, keeping you coming back for more.

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Wear clothes that let you move. Aerobics will lead you through a wide range of motions, so dont wear stiff clothes that will keep you from moving your arms and legs comfortably. Youll also sweat a lot, so wear clothes that wont make you overheat athletic shorts and a t-shirt will work just fine. Make sure youre wearing shoes designed for exercise, not flats or work shoes.

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Prepare a large, clear area. Youll be swinging your arms, kicking your legs, and moving around while doing your aerobics routine. You dont want to knock things over, so pull tables and chairs into a corner, clearing a large space where you can move freely without having to worry about breaking something or hurting yourself by running into a table.

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Warm up. Warm up just as you would for low-impact aerobics, by marching in place. This is just to get your body ready for physical exertion. Youve already stretched, but thats not necessarily enough to keep your muscles from cramping up from too much immediate effort. March in place for about two minutes before beginning your combinations.

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Jog in place. Let your arms swing naturally at your side as they would during a normal jogging motion. If you want to make this motion more difficult, bring your knees up higher. Alternate between normal jogging and high-knee jogging to keep your heart rate up without wearing yourself out completely.

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Do repeater movements of basic steps. Regardless of which step youre doing from hamstring curls to windmills repeat each motion three times before switching sides. This increases the level of difficulty and makes your muscles burn more quickly, since you dont get a chance to rest that side of your body immediately after performing a movement.

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3 Ways to Do Aerobics - wikiHow