Aerobic/Cardiovascular conditioning is the third component that comprises an optimal training program. The following advice should help make your cardiovascular training more efficient: The best aerobic exercise is one you love to do! If you love to do the exercise you'll do it a lot and have fun Warming up increases blood flow and oxygen to the muscles The warm up causes enzymes in muscles to burn more fat faster Aerobic exercise uses a lot of muscles without stopping Total body exercises induce systemic changes and improve health Choose exercises that work a lot of different muscles Combine indoor and outdoor aerobic exercises Perform exercises as often as possible, while avoiding over training Recovery and rest from exercise is just as important as the exercise Exercise for time, not distance: don't worry about how far The right time to exercise is whatever time works for you Do interval training, which is a short burst of higher intensity exercise in the middle of low intensity exercise to become more fit Aerobic exercise can be done with or without machines The best type for burning fat is weight bearing aerobic exercise Weight bearing exercises without machines include: functional training, health club classes, walking, jogging, running, and stairs Weight bearing exercises with machines are: treadmill, versa climber, elliptical stepper, and cross-country ski machine Weight bearing exercises with equipment: jumping rope, medicine ball workouts, bands and pulleys, mini-trampoline, and steps Choose a variety of exercises to prevent boredom and stagnation Functional aerobic exercises can enhance balance and coordination Find creative ways to use regular aerobic equipment Remember the ultimate "cure" for fat is exercise: the combination of functional training, resistance training, aerobic exercise, and proper nutrition!