You are already doing your quota of weekly aerobic exercise. You are running, cycling, walking or swimming, either indoors on a treadmill or an exercise bike or outdoors.

Your fitness levels have already improved. Your heart, lungs and legs are doing their bit. But what about the muscles in your arms, your stomach, your shoulders and more?

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You want to tone your muscles and exercise in the gym to help you with your aerobic training, but don’t know where to start.

Here’s help.

Follow the toning and stretching components of any of the following programmes. Ignore the aerobic components if you do at least three aerobic/cardiovascular sessions per week. If not, top up your aerobic training in the gym in order to do three aerobic sessions weekly. Top up with cycling on an exercise bike of you’re a walker/runner and on the treadmill if you’re cycling outdoors.

• Toning & stretching from Shape up for Summer 1 (Beginner; men/women) (fitness, resistance and stretching; home/gym)
• Toning & stretching from Shape up for Summer 2 (Beginnerplus; men/women). SUS2 Walk 10 (fitness, resistance and stretching; home/gym)
• Toning & stretching and topping up on aerobics on exercise bike or treadmill (Beginner; men/women), SUS2 Run 5 + Bike 20 (fitness, resistance and stretching; home/gym)
• Toning & stretching and topping up on exercise bike or treadmill (Beginner; men/women), SUS2 Bike 40 (fitness, resistance and stretching; home/gym)
• Tone muscles, burn fat and get fit in the gym in 14 weeks (Beginner; men/women). WOW (fitness, resistance, stretching, fat burning; gym)
• Weight training for toning: The first four weeks (Beginner; women): BUC Beginner; (weights, aerobic and stretches; gym)
• Advanced weight training for toning in four weeks (Advanced; women): BUC week 6 – 7. (weights, aerobic and stretches; gym)
• Fabulous Abs: exercises for a flat hard tummy (women) or a sixpack (men) to add to your routine (Beginner – Advanced; women/men). Zone in on Abs. (Gym)
• Mean Legs: exercises to add to your routine (Beginner – Advanced; women/men). Zone in on Legs. (Gym)
• Tight Bum: exercises to add to your routine (Beginner – Advanced; women/men). Zone in on Bum. (Gym)
• Beautiful Back: exercises to add to your routine (Beginner – Advanced; women/men). Zone in on Back. (Gym)
• Awesome Arms: exercises to add to your routine (Beginner – Advanced; women/men). Zone in on Arms. (Gym)

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Genes, diet and disease
Steroids can be heartbreaking

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