The fact is that even if you are into isometrics, isotonics or anaerobics, you still need to do aerobics for overall health and fitness. That is the reason why even body builders with their sculpted biceps and sharply-defined waists are advised to add aerobics to their fitness programme. That is also why specialised books on weight-lifting or abdominals always include running-on-the-spot or stairway climbing to burn off fat.

How do you tap your inner aerobic self? It is simple. By using the strongest muscles in your body - the muscles of your legs. When you move your leg­muscles vigorously, continuously, steadily for 20 to 42 minutes, four to six times a week, they push your cardiovascular system (heart, lungs and circulatory system) into working at a rate that demands large amounts of oxygen. And since our entire body-brain system is built to work on the principle of oxygen-inhalation, it brings about dramatic, miraculous changes within us.

General: You need your ten-pound dumbbells for all these exercises. Start with one set of five reps, then increase to ten reps. Later, go in for three sets of eight reps each.

Upper back, chest, shoulder: alternate-shapers Starting position: Stand with feet slightly apart, back straight. Grasp your dumbbells in an overhand grip. Bend your elbows inwards so that your dumbbells are in line with your shoulders, your palms facing one another.

We've already spoken about how you can prevent back problems by improving your posture and doing abdominals. The exercises given below will strengthen your back muscles and also give your back that nice, smooth, streamlined look sans bulges. If you have a back injury, don't even try these workouts. And even after it heals, check with your doctor before starting on them. Again, no ankle-weights, only dumbbells are required.