The principles of aerobic training should
be to improve or to create a training effect, which refers to the physiological
changes that occurs to the body. Fitness training should be: (1)
consistent (2) progressive and (3) specific. Breaking this down to
mean that a training effect will occur depending on the number of days
per week you exercise, the degree of intensity and the length of time you
work out.
Aerobic training improves fitness by participating in a program 4-5 times per week, and maintaining this fitness level is accomplished by a minimum of 3 workout sessions evenly spaced per week. Each exercise session should last a minimum of 20-30 continuous minutes at 55-85% of your maximum heart rate. The American College of Sports Medicine (ACSM) guidelines cover a higher range (60-90%), but the higher end of the range is for highly conditioned athletes and not a typical group exerciser. To determine your training heart rate range (THRR) you first need to find your resting heart rate (RHR) and your maximum heart rate (MHR). The average resting heart rate for women is 78-84 bpm and for men 72-78 bpm. The best way to determine your RHR is to take a 60-second pulse for three consecutive mornings upon waking. To determine MHR is computed by the following method: 220 (-) your age. To establish your THRR, take your MHR (220-age), subtract your RHR, and multiply this number by 55% and 85% to get the lower and upper end of your THRR recommended by AFAA.
DO NOT OVERTRAIN 
The most important thing to remember
is to train at your own pace. Do not over train, it can lead to injury.
Start out slowly and increase your level of exercise gradually. Sometimes
your body may need time to rest, recover, and rebuild from vigorous exercise.
Be sure that your instructors are certified. You will then know that
each exercise is being performed correctly. Any aerobic class will
start with a warm up for approximately 8-12 minutes, aerobic activity for
20-30 continuous minutes, and 2-3 minutes of cool down and 2-3 minutes
of stretching.
There are many different aerobic activities
a person can participate in which include but are not limited to:
(1) aerobic classes (2) step aerobic classes (3) water aerobics (4)
spinning or stationary cycling and (5) kickboxing. The music speed
recommended for these classes is 130-150 beats per minute depending on
the fitness level and type of activity, i.e. high impact, low impact, and
combination. It also must contain a 32-count phrasing. Instructors
rely on this phrasing to keep the 32-count routines on track. Since
the music for these classes requires a specific beat it must be specially
ordered. It cannot be purchased in a regular music store or created
by a local DJ even though they may have great upbeat music. It is
important that the music you purchase have 32-count phrasing. If
the phrasing is off the instructor will get off beat and have a hard time
teaching a class. The following companies have great, and up
beat music that any class would enjoy:
Dynamix Music, 
Sports
Music, and Power
Music. There is music
for every kind of music lover from classical, big band, and oldies to current
songs you may hear on the radio.
