Benefits of a planned and systematic aerobic fitness program include:

Endurance, Strength, Range of Motion, Balance, Posture & Coordination

No matter what your fitness level is or what your goals are, you will look and feel better when you regularly participate in an exercise program. To be successful, you must incorporate it into your lifestyle (just like eating and sleeping).

Circuit Training: Drop sets, supersets & pre exhaustion will provide both aerobic & anaerobic benefit!

Aerobics

• Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Using  large muscle groups, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 60-80% of your maximum heart rate.
• Anaerobic activity is short in duration and high in intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.
• The Ultimate Aerobic System incorporates both basic exercise concepts into one synergistic total body exercise program.  Aerobics combined with weight lifting using the circuit training technique.
  • Interval training involves short spurts of intense exertion then returning to the base level of exertion.  This technique is extremely beneficial to stimulating Human Growth Hormone secretion by the Anterior Pituitary.

Cardiovascular Benefits

• Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level.

Avoid the Aerobic Curve.

• The aerobic curve occurs when you begin exercising, increase your intensity level, hit the high point and gradually decrease your intensity level. The goal when exercising aerobically is to hit your target heart rate and maintain it for the entire exercise session. This works the heart muscle more effectively and burns more calories. Think of riding a bike, running or swimming - you start, hit your pace (or target zone), then you maintain your pace until the cool down. As your heart becomes conditioned, you will have to work harder to reach the target zone. Less conditioned athletes will reach their target zones quickly because their heart muscle isn't used to the workload.
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Exercise Frequency And Duration

• Cardiovascular fitness is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. To increase your level of fitness, try exercising 4 to 5 times per week.

Dietary Recommendations

Remember to consult your physician prior to beginning a new exercise program!