Aerobic Exercise

Perform aerobics 3-5 times per wk.
Do 20 minutes of continuous, intense aerobics each time.
Oxygen intake test: You should be able to talk, not sing during intense aerobic exercise.
Allow 24-48 hrs resting/recuperation time between aerobic exercising.
Add stretching to lengthen and maintain flexibility and balance.
Maintain good neutral body alignment when appropriate, use good technique.
Start any exercise program slowly: so about 1⁄2 of what you feel capable of on the first day. Gradually increase the intensity of your workouts.
Always warm up before stretching or exercising, and cool down after exercising to prevent injuries.
Use good technique to isolate the correct muscle group and avoid injury.
Make sure you work both upper and lower body in aerobics.
Avoid standing pounding movements, which increases risk of knee injury.
Use smooth movements, neutral body alignment, avoid swinging, flinging, punching, jerking, and excessive bouncing motions in aerobics.