How to train cardio

Types of aerobics


Low-Impact aerobics is great for beginners. It gives the benefits of an aerobic workout without the strain that comes with other aerobic exercises. Low-Impact aerobics involve rhythmic, controlled movements and always leave at least one foot on the ground. The exercise is relatively easy, doesn't encumber joints and takes about 30minutes. It's important to warm up before the training and stretch after it.


High-Low combines high and low intensity exercises. It involves rhythmic movements and choreography with both feet regularly losing contact with the floor. Basic aerobic steps are the base of this training, that's why it's also suitable for beginners. High-Low doesn't encumber muscles or joints even though it involves the whole body. Regular training improves endurance, motor coordination and well-being.

Body Ball:

Body Ball involves the use of therapeutic balls. Exercise with these balls strengthens muscles responsible for the upright position of the body – it also relieves the spine, helps to relax and improves other back muscles. Balancing on the ball improves the figure and various muscles such as leg muscles, back muscles and abdominal muscles.

It's the safest and very effective form of aerobics suitable for everyone, no matter their age and health condition – for example seniors or pregnant women.

Total Body Condition:

TBC combines aerobics with muscle-carving exercise. Regular training can improve your figure and metabolism and burn calories.

It involves dynamic, intense exercise which not only builds your strength but also improves metabolism – this way you can lose weight in no time, but you have to remember that TBC is demanding and it's not recommended for beginners.

Step Aerobics:

Step aerobics is a great way to burn calories, get in shape and build muscles.

It is a form of exercise that utilizes a platform (or a step). Participants combine a series of floor foot patterns with those that require stepping on and off the platform. These exercises are usually performed with musical accompaniment.

Step aerobics carves lower body muscles such as calves, buttocks and abdominal muscles.

Step isn't recommended for people with joint or spine problems.


Circuit combines basic aerobics steps with strength training. It utilizes kettle bells and other weights. Circuit not only carves muscles but also burns fat – it can be recommended for beginners and advanced participants.

Fat Burning:

Fat Burning is a very popular form of aerobics. Easy and not fatiguing exercise with slow music accompaniment improves hips, thighs, buttocks and abdominal muscles, but first of all – burns fat efficiently.

This training doesn't encumber joints and that's why it's highly recommended for obese people.


This form of exercise uses precise positioning to isolate specific muscle groups. Additional, small but powerful movements cause muscles to work at a deep level recruiting more muscle fibres – this increases flexibility and strength and improves posture.

In Callanetics each muscle group is warmed, worked and then stretched to ensure total body health.


Stretching is not only one of the types of aerobics – it's also a constant element of every aerobics training. Stretching exercises lengthen muscles and make them more flexible, they also improve joints movement. It's mandatory to do stretching after every training.