I haven't spent nearly as much time on aerobics as on resistance training. The fact is, aerobics (cardio, if you prefer) is pretty straightforward. Go out and walk for a half-hour, and TAH DAHHHH! You've just gotten an aerobic workout. Pretty much anybody can do that, and do it safely... even if they have to walk a little less in the beginning.
Not only that, walking fits naturally into most people's schedules. The 10K Steps program simply focuses people's attention on how easily this natural workout can help you get into shape. It really doesn't take a lot of effort to get in decent aerobic condition for daily life - or for a round of golf - and it doesn't even take a lot of knowledge.
It's when you want more, like me or Apryl do, that you need to understand what to do and why. When you want to be able to participate in a couple of sports, especially if one's a more demanding sport like Apryl's surfing, or you have young kids that push your limits, or even if you just need to deal with a lot of stress at work - that's when you need to do more planning and learn the most beneficial ways to get that workout.
I've given you the basics you need to get that "more demanding" workout. You know how to figure your heart's target range; all you need is a heart monitor to keep track of it. You may find something you like to do that isn't normally considered aerobics, yet a heart monitor shows that you can get a workout from it. The standard advice is to workout for 20-30 minutes, 3 times a week; but a 10-15 minute daily workout is a good goal also.
You can get in shape without a lot of strain. (In fact, you shouldn't feel any strain at all!) Just remember the two cardinal rules for getting in shape:
- When you find a workout you like, stick with it.
- It's better to go a bit too slow than to work too hard.