Week Four - Online Raw Certifications

Raw Personal Fitness Coach Segment

Introduction

Without working out or having an active lifestyle, the raw diet or any diet is not going to work.

The two main components of health are diet and exercise.

One without the other is better than nothing, but will not result in the kind of long term good health that is our birthright.

Being a personal fitness coach can be a great entrée into the lives of people seeking to take control of their health who have not yet encountered the new raw diet concepts that are becoming so popular. Many people starting out on the raw diet are also starting out with exercise programs and would love to have help from someone within the raw community.

As a personal fitness coach your job is usually to help your client to create a fitness program that works for them and to keep them inspired to exercise regularly. (Its also a great way to keep exercising regularly yourself!).


People Get Personal Fitness Coaches To:

1.) Design a workout regimen that will help them reach their fitness goals. (You can use The Raw Diet Workout below (recommended), the Cross-Training Levels plans below, or tailor a plan to the client's unique needs).

2.) Work-out with them to keep them motivated, and to make sure they stick to their regimen. (This is by far the most common reason. When you pay for something you are more likely to do it. Most people know this about themselves and are willing to invest in their health. Its like hiring a work-out buddy. This can be a lot easier and more reliable than getting together with friends, who may have their own issues and schedule conflicts. That is why when you are being a personal coach it is of utmost importance to stick to the schedule you outline with your client, not to be late, not to make changes to the schedule, and to fit your schedule into theirs rather than the other way around).

3.) To make sure they are working out correctly and safely in regards to proper weight training, using equipment, and monitoring aerobic levels: If your client is weight training, there are certain guidelines to know. Short and fast repetitions develop short small muscles, which may be the goal for many women. In lifting heavy weights, the proper position of the spine is of utmost importance. One should keep the back straight and look up when lifting. One should not turn in either direction or bend while lifting a heavy weight. One should read all instructions that come with workout equipment carefully, and follow them. As we do not personally use heavy weights or workout equipment, we recommend that you receive instruction via a local gym in the use of heavy weights or workout equipment.


Recommended workouts for Specific Goals

Weight Gain or Building & Toning Muscle: circular exercises, weight training, swimming, isometrics, jogging, cross country running, hiking, walking, fencing, kayaking, rowing, jumping rope and biking.

Fat Loss: building muscle is also an ideal workout for trimming off fat. As muscle is developed the client's actual weight may not change, even though the fat has been replaced with muscle. This is because muscle is heavier than fat. As one woman put it: "It doesn't matter what I weigh as long as I look like Tina Turner". That's a good attitude. Other ideal workouts for trimming fat are long walks and swimming. In fact, if the client is obese you want to stick with these two before beginning any other resistance training or aerobics. Aerobics are good if one is 10 lbs. or less overweight; if one is more than this weight then stick to low-impact aerobics such as swimming.


Why we need to work out:
For millions of years before these last few thousand years of civilization most of us, perhaps excluding the ruling class, lived very active lives. Our bodies were designed to roam far and wide, to do the hard work of farming the land, to chop wood and carry water. The sedentary lives of we moderns is not conducive to the best of health. So we force ourselves into the gym for an hour or two every day or two.

Workout in Nature:
Although working out in a gym is way better than nothing, I prefer to kill two birds with one stone and get my workout time in nature. Working out in nature gives us not only our precious revitalizing time in the healing green environment that our souls crave to be in, but it can also give us a natural connection with nature, fresh air, sunshine, ions (negative and positive electrical particles present in the air), adventure, joy, fun, peace, alone time, and things we can't even identify. If we were to become a technological society in which we lived in a bubble dome city and we were to design the most healing environment for our body, mind and spirit, we would try to emulate nature as closely as possible - its sounds, smells, lighting, and sights. When I walk in nature I feel protected and safe, my breathing becomes deep and regular, and I get happy and peaceful. It is one of the great blessings of being on this planet - the incredible beauty of the nature here. And it is available to us all, free of charge! Undoubtedly its healing qualities have been long recognized. Sending sick people to the mountains for fresh air, or unwell children to friends in the countryside, have been practiced ever since cities came into being. The color green has been scientifically tested and proven to have very specific effects on the chemicals in the brain, creating a peaceful and healthful state.


Reasons we Exercise, Benefits of Cross-Training:
We exercise for many different reasons, including to gain flexibility, to gain strength, to burn fat, to keep the heart healthy, to move the lymphatic fluids, to burn toxins, to gain beauty, to express ourselves, to have adventures, to get our adrenaline going, to balance our emotions, to use up excess energy, and to have fun. Practice cross-training, doing a different work-out different days of the week or several each day, in order to address all of these needs, to keep things interesting, and to condition all parts of the body.


Types of Exercise:

Increasing Flexibility: stretching
Keeps body limber, supple, and youthful, prevents stiffening of joints, expels toxins from organs and tissues.

Muscle Building and Toning: circular exercises, repetition exercises (exercising a certain muscle such as the biceps with pushups, the abdominal muscles with sit-ups, etc...), hand weights.
Builds and tones muscle, burns fat, improves posture and appearance, sculpts the body, builds weight if desired.


Aerobic Exercise: speed walking, walking uphill, swimming, dancing, skipping, trampoline, bicycling, running, jumping rope
Exercises the heart muscle, get the lymphatic system moving, expels toxins, tones muscles, improves circulation, trims fat.


Fun and Expression (can also be aerobic at the same time):dance, team sports, adventure sports
Working out with the added benefit of fun, self-expression, social activity, adventure, self-defense, etc...

To develop a fitness program that works for your client:

1.) Consider their current level of health. Find out if your client has any health problems.

2.) Consider the client's weight. If the client is overweight remember exercises such as running and jumping with excess weight puts undue strain on the skeletal system and can cause injury.

3.) Consider the client's lifestyle. Their time schedule will determine what time of day they can schedule workouts which will in some measure determine the workouts they can do.

4.) Consider the client's workout preferences - what they enjoy doing. If they don't enjoy exercise of any kind then find out what they do enjoy in life and try to find a workout that is somehow related or can tie in to that. Be a personality sleuth, and discover what kind of person they are. This will give you clues as to what workouts will be enjoyable for them. Enjoyment is a key ingredient in sticking with a workout. If the person is a competitive person they will enjoy team sports, and tennis. If the person prefers to work alone, then walks by themselves in nature should be on the schedule.



Variations on a Theme
If dancing is your client's thing, dance instead of doing the other aerobic workouts. Experiment with different workout schedules until you fine-tune one that is a perfect fit. Some clients may wish to work out for two or three hours a day, or more if they are training for a specific sport, event or goal. As there are so many variables, we will be here to answer questions and help design regimens. We also recommend that you do study and research for each particular client and the workouts they choose, if they have specific workouts in mind. Research online, read books (cram!), and study through videos or classes in your area. Some people may not like going to classes for various reasons, and would rather study with you one-on-one even if you are not as experienced as the local class instructor.


Its All About Increase:
Its all about building the workouts up to more and more difficult and challenging levels. You are not just working out, you are building new skills and abilities, and the sky is the limit to how far you can improve your physical fitness. This way working out is not just a chore, but a skill in which you are building mastery. As you attain higher levels of mastery on the physical plain, you will notice an improvement in all areas of your life, - your work, your personal life, your thinking ability. This is because the synapses that are developing in your brain help your body function better no matter what you are doing. And your body is involved in small ways in everything you do, even in thinking.


A discussion of various types of exercise and their benefits:

Walking:
Walking is an exercise that is in a class of its own. Neither particularly strength building, aerobic, of flexibility enhancing, it is yet a great preparation for all three of these. It also is mildly effective in all three of these. It is also the exercise that we were meant to do before all others. You must walk before you can run!

Aerobic Exercise:
Exercises the heart muscle, gets your lymphatic system moving, expels toxins, tones muscles, improves circulation, trims fat. You should do at least 20 minutes three times a week, but can do up to an hour a day if desired. Aerobics for fat loss should be low intensity and for longer periods. The body uses approximately the same amount of calories walking a mile as it does running a mile. Running the mile burns more carbohydrates whereas walking the mile actually burns more fat.

Muscle Building and Toning:
Builds and tones muscle, burns fat, improves posture and grace, sculpts the body, builds weight if desired.

Stretching:
Keeps body limber, supple, and youthful, prevents stiffening of joints, expels toxins from organs and tissues. Focuses the mind, improves balance, balances emotions, promotes spiritual calm.

Adventure:
When you do adventurous workouts you are taking workouts to a whole new level. You are no longer just working out, you are dealing in working on your own philosophy of life and death. You are dealing with adrenaline. You are taking a crash course in overcoming the conflicts and challenges inherent in every life. You are getting to know your limits, your abilities, your strengths, your weaknesses, your character, your confidence, your courage. Obviously, adequate training and preparation are necessary, and conscientiousness in matters of safety are required. You can take classes in various adventure or extreme sports such as downhill skiing, snowboarding, mountain-climbing, hang-gliding, parasailing, scuba diving, surfing, wind-boarding, kayaking, canoeing, repelling, cliff diving, etc... and pass this training on to your clients, or you can go together to take these classes. This is obviously not for everybody.

Dance:
Dancing is a happy workout that is great for your emotions and body! It is easier to stick to a workout when it is something you enjoy, so if you enjoy dancing, make this a part of your routine!


Extra Benefits of Exercise

Exercise, the Mind, and Healing:
Exercise activates certain chemicals in the brain that cause us to feel better, happier, and more emotionally balanced. For this reason amongst others exercise can be a great benefit when fighting disease. Long walks in nature and swimming in the ocean or lakes, are ideal.

Developing the Brain Pathways:
Exercising develops brain pathways (synapses), which are electrical connections in the brain that wire the brain together. Every new exercise you do develops millions of new synapses. These become stronger the more you do the exercise. It is our belief that forming these synapses awakens perception and abilities in all areas of life. For instance, hopping rocks in stream beds, where precision is developed, helps in developing skills in other areas where precision is used, such as in mathematics and the other left brain activities. Other easier ways to do this are running backwards and sideways, in nature. Kids who walk only on pavement do not develop the same kind of complex nerve pathways as those growing up navigating the uneven terrain found in nature.

Moving our Lymphatic System
We have about 15 pints of blood and a huge pump (the heart) to move it through our system. We have 45 pints of lymphatic fluid and no pump to move it through out systems. The way the lymphatic system works is that we have a series of one way valves and as the muscles squeeze the lymphatic fluid through these valves they close behind it so that it can only move one way. The lymphatic system removes toxins from our system and is able to rid the body of larger toxins than those that can removed through our bloodstream, such as excess protein molecules floating between cells. But if we do not exercise then the lymphatic fluid becomes stagnant and the toxins start to disrupt our normal cellular activity. This turns into disease over a period of time. This is why it is so important to exercise regularly to keep the lymphatic fluid moving. It is moved mainly by our breathing and muscle contractions. During exercise, lymph flow may increase as much as 10-15 times.



Liability

We recommend you get liability insurance for up to $1,000,000 claims which should cost you around $250 a year.

We recommend that you take on only clients who are apparently healthy. If a client is not, walking is the best exercise and moderate Raw Diet Workouts will also be beneficial.


Suggested Optional Informed Consent Waiver

"I,_____________________, have hereby enrolled in a program of regular
physical activity including but not limited to flexibility, strengthening, and aerobic workouts.

I hereby affirm that I am in good physical condition and do not suffer from any disability which would prevent or limit my participation in this exercise program.

In consideration of my participation in this exercise program, I, _____________________ hereby release ____________________ (Personal Fitness Coach), from any claims,
demands, and causes of action arising from my participation in the exercise program.

I fully understand that I may injure myself as a result of my participation in this exercise program and I,_________________, hereby release ____________________ (Personal Fitness Coach) from any liability now or in the future.


I hereby affirm that I have read and fully understand the above.

_______________________
Signature

_______________________
Date


Health Considerations

Ask for your client's:
age, medical History, family Medical History, sleeping habits, water intake, stress levels, eating habits, most recent exercise program, height, weight, long and short term goals, and any medications they are on. The following are considerations to help you determine your client's health and fitness level as well as helping to determine the type of regimen to design for them.


Age
Consider your client's age as it is useful in determining health risks, exercise intensity and duration, as well as for computing maximum heart rate (220 minus age).

Sleeping Habits
Certain bodily functions can only occur during the sleeping phase. Bad sleeping habits prevent healing, alter hormonal balance, cause fatigue, stress, mental sluggishness and poor concentration. Lack of sleep is even directly responsible for causing poor dietary habits.

Water Intake
If you don't drink enough water you become dehydrated. Extreme dehydration makes your body retain fluids in order to survive. This can be a cause of excess weight.

Occupation
Your client's work may determine what, when and how much they should eat, their workout schedule, and their health level in relationship to any possible occupational stress.

Most Recent Exercise Program
This will help you determine the intensity level of your client's recommended workout regimen.

Favorite Workouts
Find out what kinds of workouts your client would like or not like to have include in their schedule, if they have any preferences.

Favorite Pass-times, Hobbies, and Occupations (what your client loves to do!)
Knowing what your client enjoys in life will help you tailor a workout plan that will be fun and easy to stick to.




Health Risk Habits:

Coffee - contains caffeine which has negative effects on fluid balance, and
stimulates nervous activity; caffeine having diuretic effect

Soda - too much sugar causing blood glucose problems; also caffeine in some drinks
has same effects as coffee; caffeine having diuretic effect

Chocolate - same as soda and coffee above concerning caffeine and its diuretic
effect, and too much sugar

Salt - contains sodium causing fluid retention, potassium loss, and contributes to
high blood pressure

Sugar - too quickly absorbed causing rapid rise and fall of blood sugar; in frequent
and or large quantities contributes to fat deposits and blood glucose problems

Alcohol - suppresses nervous function, overworks the liver, and acts as a diuretic
same as caffeine

Drugs - all drugs have their effects on the nervous, and endocrine systems which
are very delicate and be seriously impaired

Tobacco - nicotine constricts vessels contributing to high blood pressure, contains
carcinogens that destroy respiratory tissues

Red Meat; Fried Foods; Milk & Dairy Products - all foods of animal origin contain
saturated fat contributing to Cardiovascular Disease

Low Fiber Intake - poor digestion, poor assimilation of foods, contributes to
cancers and metabolic disorders.




If there are any risk factors involved, have your client obtain a physician's consent to start your exercise regimen.




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Did you know? An average person expends around 500 calories in daily activity, not including any exercise.
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Calculating Target Heart Rate for Aerobic Workouts:

Take your pulse for one minute on three successive mornings when you wake up. (Say you are a 30 year old man with an average of 70 BPM - Beats Per Minute - over the 3 days.)

Calculate target (maximum) heartrate by subtracting your age from 220 (220-30 years of age=190).

Subtract your average resting heart rate from target heartrate (190-70=120).

The lower boundary of the percentage range is 50% of this plus your resting heart rate [(120 x .5) + 70 = 130]. The higher boundary is 85% plus your resting heart rate [(120 x .85) + 70 =178]. Using this formula for percentage of heartrate reserve, this 30-year old man should be working between 130 and 178 BPM.

This formula can vary from individual to individual. Not every individual is "average", and there can be large differences among people. Therefore heartrate alone may not be the best indicator of how hard or how well you are working.

Source: ACSM's Guidelines for Exercise Testing and Prescription, 5th Edition, p. 274, Williams and Wilkins

The talk test is another measure of intensity. You should be able to talk without gasping for air while working at optimal intensity. If you cannot, you should scale down. On the other hand, if you can sing an aria from Madame Butterfly, then you need to work harder.



Eating Right for your Workout

Protein for Building Muscle Mass
The main foods for working out are power foods. They are all 100 percent raw. To build muscle mass you need to have an easy to digest protein. You get this from almond milk, sunflower seed milk, date shakes, and tahini smoothies, and from fruit juice smoothies. Using orange juice as a base I blend two bananas into five cups of fresh squeezed orange juice. You can add other fruits according to your taste. You will use the menu plans in next week's section to design a menu for your clients, integrating the above smoothies.

Why People Loose Muscle on Raw Diet:
One of the main reasons that people on the raw diet lose muscle mass is because they don't exercise. When we eat the standard North American diet then we get a lot of fats and oils in the diet that turn into fat in our bodies. This can give us a healthy appearance even though we are in truth suffering from malnutrition. But when we eat all raw food then we don't get the surplus of fat so without the building and toning of muscle mass we look underweight. But as soon as we start working out then we are able to convert the highly nutrient dense raw food into muscle mass and tone. The same thing works for people who want to lose weight. The *Raw Diet Workout* works to tone and balance the system so that if you are underweight you will gain weight and if you are overweight you will lose weight.



How many clients can you take on?
This depends on 1.) how many hours a day you can exercise and 2.) if you are working out alongside or just coaching your client. This will depend on the workout. For example if your client is hiking or running, you will be hiking and running too, unless you can go to a track and watch from the bleachers. But if they are weight training, you can be there to coach them without working out.


Providing Motivation to Stick with A Workout Regimen:
Having a regular daily workout schedule is essential. One day a week is good to rest. However two is also acceptable. Some very busy people may only be able to commit to three days of exercise a week to start, and that is a good start, but I believe one should work up to exercising five to six days a week. It is easier to stay motivated when one sees the benefits that come from working out five or six days a week. Another thing that can help you stay motivated is working out at the same time of day every day as your body develops a habit more easily when it adjusts its clock to this daily workout. Also, have the client write down the best thing that happened to them each day, their favorite moment in the day, every night. Looking at this induces being grateful. Also, it is very likely that they could not have enjoyed this moment if they weren't healthy, so this will induce them to stay healthy. You can also forward them inspirational quotes that relate to health. Also, you will likely be working out with your client daily, and if you become a good friend, then this will provide a good deal of inspiration to continue working out.

The following is part of “The Raw Diet Workout” by Storm Talifero. You will be receiving his “Circular Workout" DVD with your Post Graduate Material.

The Three Parts of *The Raw Diet Workout*

We have developed three different sections for the workout portion of the Raw Diet Workout Plan. This plan is based on a system of exercise that Storm has developed over the last 30 years during which time he has also been eating a raw vegan diet. It is based in part on his studies of martial arts in the temples of the Orient and is in part a synthesis of Western workouts modified to work in harmony with your body on the raw diet.

- The first section is devoted to stretching and flexibility

- The second section is devoted to developing muscle mass through circular movements. (At no time do we work out with more than 10 pounds of weight).

- The third section is devoted to aerobic workouts.

Natural Muscle Group Development

The main philosophy behind Storm's *Raw Diet Workout* is that all of the muscles are developed using the same amount of tension for all the muscles in their muscle group. What this does is prevent us from developing one set of muscles to be more powerful than the other opposing set. When one set of muscles is developed out of balance to its opposing set then we end up with an imbalance in our skeletal structure. This happens a lot of the time when we work out with weights. But when we work out with circular movements that involve working with our own body weight rather than weights then we are not only applying the same amount of tension to each muscle group but we are also teaching each muscle to relax when the circular movement has moved beyond that muscle. This gives us a well defined stress free body type that is in harmony with the raw food diet.

How to Do The Raw Diet Workout

(You will receive a video in the post-graduate materials to demonstrate this workout).

Part 1 - Stretching
I usually start off each workout session with a series of stretches. Yoga is also excellent for this portion of the workout. I do all of my stretching with a six foot long stick or what is called in Kung-fu a "Bo". This helps to keep my spine straight. I do side bends, twists, and standing front folds - head to feet - with my arms up over behind me.

The Bo (stick) improves concentration and my connection with nature. Probably the first weapon, it is as natural as walking to use a stick for self-protection.

Never use bouncing movements in stretching. This can injure the muscle. Stretch as far as you can and hold it. Then focus on relaxing the muscle through breathing. The longer you hold the position and sink down into it the more the muscle will stretch.

Stretch #1 - Reach to the sky as far as you can holding the Bo in two hands, your hands more than shoulder-width apart. Then reach the Bo and both your hands out towards the horizon and hold the position as long as you can. Then drop the Bo down to your feet and hold this position as long as you can.

Stretch #2 - Put the Bo behind your head on-top of your shoulders, horizontally, and grab the ends of the Bo with your hands. With your legs shoulder-width apart bend right until the Bo is vertical and hold for one minute. Return to center and rest for two breaths. Then repeat with a bend to the left.

Stretch #3 - Put the Bo on your shoulders again. Turn your head to the right (arms and Bo will turn also). Hold. Return to center. Turn your head to the left.

Stretch #4 - Holding the Bo behind your butt, arms a little more than shoulder width apart and hanging down, Bend over and tip your head to the floor, reaching Bo horizontally up into the air with your hands. Hold. Return to standing.

Part 2 - Strengthening


Body Circles
I then do a series of circular movements just using my limbs. I start off with the arms extended straight out to from my sides and then move them in small ten inch circles. I do this until I cannot hold my arms up any longer. I then do it with each leg extended straight out from the hip and rotated in circles until I can no longer hold them straight out without touching the floor. Just doing these two simple exercises will work most of the muscles in the entire body, including the arm, chest, back, leg, and abdominal muscles.


Hula Hoop
At this portion of the workout I also use a Hula Hoop. Twenty minutes of working with the hoop around the midsection will totally tone your whole middle body. Extend the arms out and make small circles while using the Hula Hoop. Then extend arms straight out to the side and rotate the hoop on each arm for ten minutes as this is a wonderful exercise for the shoulders.


Bo Circles
After I do the Body Circles I then move on to circular movements with the Bo. By moving the Bo in circular motions I'm able to get a full upper body workout without putting the emphasis on any one muscle.

Bo Circle # 1 - Holding the Bo in two hands, with one hand facing up and one hand facing down (earth to sky grip), move the Bo like a Kayak paddle and row first on your right and then on your left in a flowing motion. Make these rowing motions into larger and larger circles on each side of your body until the stick is making giant circles and passing your ears on both sides. Begin slowly. Add speed as you become more comfortable with the exercise.

Bo Circles #2 - Using the earth to sky grip move the Bo in a circular figure 8. This is similar to the first exercise but you are making a figure 8 with the stick so it is a little more complex and pretty.

(These Bo movements will be demonstrated on on the video).


Building Muscle Mass with Repetition Exercises (sometimes called Calisthenics or Isometrics)
If you are interested in building muscle mass then it is very important that you do repetition exercises. The most important thing to remember here is that you exercise each muscle group in a way that balances the total body. For instance you don't want to do ten reps of push-ups and develop the front part of your body and not do dips, which would develop the back of the arm (triceps) and the back. Because if you did then your body would be off balance and this would lead to problems later on down the line. The main Repetition Exercises exercises that I use for the upper body are push up and dips, and chin ups with both the fore hand and reverse hand grip. For the legs I do squats being very careful not to damage the knees. For the abs I do crunches. I do these exercises until I cannot do another one. I then rest for five minutes. I then repeat the process five times. By working out in this fashion you will increase muscle mass and body strength. As you become stronger increase the number of repetitions in each exercise.


Length of Time to exercise
I recommend about 20 minutes of stretching. For Strength Training you will start out with about 5 minutes the first day and work up to half an hour or 40 minutes. For Aerobics you will need 15-40 minutes.

Recovery between sets & workouts
The more difficult the sets, the longer recovery time you want to leave between sets.

Time of daily exercise

Exercise later in the day to gain weight as hormone levels peak in the afternoon. Exercise early in the day to lose weight as most of the energy used will then be derived from fat as opposed to food in the system.

Example of The Strength Training Portion of The Raw Workout:

Do each set below until you reach your limit. These are Power Sets. You do a set until you can't do it any more. You go to your limit and you stop. That's one set. You are always going to *the wall*. Your sets are always growing as the wall starts to move further and further back the stronger you get.

Day One -

-Leg Circles (1st set)
-Arm Circles (1st set)
-5 minutes Hula Hoop
-Leg Circles (2nd set)
-Arm Circles (2nd set)
-5 minutes Hula Hoop

-Bo Circles #1 (1st set)
-Bo Circles #2 (1st set)
-5 minutes jump-rope
-Bo Circles #1 (2nd set)
-Bo Circles #2 (2nd set)
-5 minutes jump-rope

(Two sets 1st day. Three sets 2nd day. Increase until you work up from about 5-10 minutes to about 30-40 minutes)

These exercises tone the whole body in harmony and they relax and tense the muscles evenly, as opposed to weight lifting.


Part 3 - Aerobics

The final portion of the Raw Workout is devoted to aerobics, and particularly jumping rope. The above exercises all prepare your body for the jump-rope. Once you master the jump-rope you will be caught in a magical whirling fountain of youth. This is the main exercise that I do. Next to swimming it is the best all around exercise because it works the whole body, it is aerobic, it moves the lymphatic system and at the same time it tones and builds muscle mass. A jump rope is easy to carry on trips and it is something that you can always have with you. Just five minutes of jumping rope is equal to a half-hour of jogging. If you can get to the point where you are jumping three five-minute sets a day then over the period of just one week you will notice a huge difference in your body tone, strength and muscle mass

These are some of the main aerobic exercises that I do: Swimming, jogging, cross country running, hiking, walking, fencing, kung-fu training, kayaking, rowing, dancing, and biking. Many of these workouts also involve using your own body weight to build strength and muscle. Some of them are high impact and should be avoided if you are having any problems with your joints.

Resources:

Aerobics FAQ Online:
http://www.turnstep.com/Faq/faq.html

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