What Is Aerobic Training?

Aerobic training (also called cardio training) is any form of rhythmic activity that increases your heart rate and breathing, improving how your body uses oxygen to produce energy. It’s the foundation of fitness for weight loss, stamina, and heart health.

How It Works

• Energy system focus: Uses oxygen to break down fat and glucose for fuel.

• Intensity: Moderate to high, maintained continuously.

• Examples: Dance aerobics, step aerobics, cycling, jogging, skipping, HIIT cardio circuits.

Benefits of Aerobic Training

1. Weight loss & fat burning – effective calorie expenditure.

2. Improved heart and lung health – lowers risk of lifestyle diseases.

3. Increased stamina & endurance – more energy for daily activities.

4. Boosted mood & reduced stress – triggers endorphin release.

5. Better metabolism – helps maintain healthy body composition.

Typical Session Structure (30–45 min)

• Warm-up (5–7 min): Light movements to prep muscles and joints.

• Main aerobic workout (20–30 min): Continuous rhythmic exercise (dance, step, cardio drills).

• Strength + Core add-ons (5–10 min): Light resistance training to tone muscles.

• Cool-down & Stretch (5 min): To prevent soreness and aid recovery.

Who Is It For?

• Beginners: Low-impact options (marching, step touch, slow beats).

• Intermediate/Advanced: High-energy moves, faster beats, HIIT-style intervals.

• Special groups: Modified routines for seniors, PCOS/PCOD clients, post-partum mothers, or people with joint concerns.