Aerobics

• Aerobic exercise consists of training at a static pace for a prolonged period of time. Running and swimming are two of the most vigorous aerobic exercises you can do, but walking, cycling and using the stair climber or elliptical machine are great options as well. Always start with a five minute warm-up, progressing to a slightly more difficult pace that is possible to maintain for the duration of your workout. A good workout should aim for 20 to 40 minutes of aerobics, followed by a five minute cool down phase similar to the warm-up.
  
  Whether your run, swim or stair climb, you'll need to exercise three to five times a week. If you enjoy a sport that requires constant physical activity for up to an hour, you may consider it an alternative to the more conventional cardio exercises listed above. Ice hockey, basketball and soccer are good examples.
  
  

Interval Training

• High-intensity interval training is a great way to improve the cardiovascular system while burning fat and calories. To do it, you'll train as hard as you can for short intervals, then rest in between sets. For example, you can sprint your hardest for 25 seconds, then walk for a minute and a half, alternating between the two for 15 to 30 sets. The type of exercise you choose is not important. If you are swimming, you will swim vigorously for 25 seconds, then slowly for a minute and a half, alternating for several sets in this manner.
  
  The high-intensity workout rapidly increases heart rate and works the lungs for short durations. The slower intervals allow the heart rate to drop and for you to catch your breath, preparing you for your next high-intensity interval. Although slightly more difficult than ordinary aerobic exercise, this technique is more effective. Do not exceed 45 minutes of training because you will no longer be able to perform at your maximum capacity.
  
  

Note

• It is important to consult a physician prior to engaging in any high-intensity training program.