The document describes an anaerobic and aerobic workout program for weight loss and conditioning. The anaerobic portion involves bodyweight and weighted exercises done in circuits to build muscle and increase metabolism, while the aerobic portion consists of high-intensity interval training circuits focusing on cardiovascular exercise to burn calories. The program progresses over 6 weeks by increasing the difficulty of exercises and number of repetitions. Rest periods are included to allow recovery between circuits for both portions.

1. AnaerobicandAerobicWorkoutProgram
WeightControl andConditioning
Megan Owen
Whenstartinga workoutor weightlossprogram, manyconsiderationsneedtogointoplanning
it.One thingto thinkaboutis havingananaerobicand aerobiccomponent.Bothhave differentgoals
and helpyouhave an effective program.Thoughanaerobic exercise isnotaseffective forburningfatas
aerobicexercise is,anaerobicexerciseburnsfatindirectlybyincreasingthe metabolicrate afterthe
exercise session.Anaerobicexercisealsobuildsmuscle andmuscle requiresthe bodytoburnmore
caloriestoget energy.Otherbenefitsfromthistype of exerciseare increasedmetabolism,promotionof
leanmuscle mass,andthe toningand firmingof muscle.
Aerobicexerciseonthe otherhand,ismore of a cardiocomponentof the workout.Thisinvolves
more upbeatexercisesthatcause youtosweatmore,increase yourbreathing,andincrease heartrate.
The benefitsof aerobicexciseinclude the heartgettingbiggerandstronger,anincreasedstroke
volumes,andoxygenbeingdeliveredthroughyourbodymore effectively.Aerobicexercise alsoburning
a lot of caloriessince itissuch a high-intensityworkout.
My workoutprogram workstowardthe goal of weightlossand consistsof circuits.It isdesigned
for the person tocomplete circuit1, 2, and then3 and repeatfor a total of three times.Since the
anaerobicworkoutisof lessintensitythanthe aerobicworkout,two minutebreaksare allowed
betweeneachcircuitif needed.Forthe aerobicworkouttobe successful,itisneededtobe done at a
fastpace. If a breakisneeded,itshouldbe one minute orshorter.
Before completinganyof these routines,properstretchingneedstobe done topreventinjury.
Stretchingshouldalsotake place afterthe workouttodecreasessorenessandincrease range of motion.
Also,topreventinjury,the personcompletingthe programshouldnotoverdoit on weights.The first
couple of weeks,theyshouldchooseaweightthattheyare able to performthe exercisesfullyandnot
injure themselves.Astheyprogress,the weightcanbe increasedas the motion becomeseasierto
performthe exercise.
I chose thiskindof program because Ifeel thatcircuitprograms stressdifferentareasof the
bodyat a time andgive themtime torecoverbefore theyare stressedagain.Ifindthis type of workout
verysuccessful andfun.Each week,the exercisesgetprogressivelymore difficulttocontinue
progressivelyoverloadonthe bodytocontinue improvementandweightloss.
People withmanydifferentactivitylevelscouldbenefitfromthisprogram.Repetitionscan
alwaysbe loweredorincreasedtofitthe strengthandendurance of the person.Forexample,someone
whois juststartingto workoutmayneedto decrease the numbertorepsto be able to fullycomplete
the program while someone who isalreadyprettyactive mayneedtoincrease the reps.The maingoal
of these programsare to make the bodystrong,lighter,andmore efficient.Anyonewhowantsthese
thingsjustneedstogive ittheirall inthese programsand worktowardtheirgoal and improvementswill
come.

2. Anaerobic Workout
Weeks 1 and 2
Circuit number Exercise Reps
1 Jumping Jacks 30
Butt kicks 20
2 Bicep curls 8-10
Push ups 10
3 Body weight squats 12
Leg extensions 10
Weeks 3 and 4
Circuit number Exercise Reps
1 Jumping jacks 40
High knees 20
2 Bicep curls 10-12
Push ups 15
3 Squats with
dumbbells
12
Leg extensions 10
Weeks 5 and 6
Circuit number Exercise Reps
1 Jumpingjackswith
dumbbells
30
High knees 30
2 Biceps curls 10-12
Push ups 20
3 Jump squats 15
Leg extensions 12

3. Aerobic Workout
Weeks 1 and 2
Warm-up:10 minutesonelliptical
Circuit number Exercise Rep
1 High knees 30
Burpees 15
2 Lunges 20
Skaters 20
3 Crunches 20
Tuck jumps 15
Weeks 3 and 4
Warm up: 5 minutesof jumprope
Circuit number Exercise Reps
1 High knees 30
Burpees 20
2 Jumping lunges 20
Oblique twist 20
3 Reverse crunches 20
Tuck jumps 20
Weeks 5 and 6
Warm-up:5 minutesof jumprope
Circuit number Exercise Reps
1 High knees 35
Burpees 25
2 Jumping lunges 20
Dumbbell shadow
boxing
30
3 Double crunches 25
Jumping squats 25