Cant get out for a run? Missed your spin class? Here are a few home Aerobic Exercises that you can string together for a Home Workout.
Aerobic means "with oxygen". Aerobic movement is rhythmic and repetitive, engaging the large muscle groups in the arms and legs for at least twenty minutes to an hour per session. The major fuel is oxygen which is used to sustain activity over lengthy periods of time. Generally speaking, the exercises require the muscles to work in great part to raise the heart rate to between 60 percent and 80 percent of its maximum rate.
EXAMPLE EXERCISES AND ACTIVITIES
1. Mountain climbers
2. Jumping Jacks
3. Squat thrusts
4. One leg Squat Thrusts
5. Jog in place
7. Jump rope
8. Step Aerobics
9. Shadow Box
10. Burpees ( also know as the "prison workout" ) This full body exercise engages all the major muscle groups and requires very little space. From a standing position squat straight down placing your hands on the floor. Next, shoot your legs back so that you are in a high plank (push up position). Do one push-up, bring your legs back to a squatting position. Lastly explode upwards reaching for the ceiling and getting your feet as high of the ground as possible. That's 1 rep, try 3 sets of 20 reps.
For a more advanced cardio workout, while building strength and endurance visit my Kettlebell Page. Other forms of aerobic exercises that are also beneficial and can be performed outdoors include:
4. biking, spinning or indoor cycling
5. cross-country skiing
The person who performs aerobic exercises regularly will be able to work longer and with more energy and will also be able to recover quicker once the workout session ends.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified health care provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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