How Do Aerobic Exercise At Home

2009-05-13T20:02:00.000-07:00

Because the swine flu, a lot of people choose to exercise at home, and to keep oneself of sports health!How do aerobic exercise at home?Choose the correct aerobic exercise is very important.

Keep Healthy Body will teach you how to correct the aerobic exercise:

Aerobic Exercise 1 Tip: Stair Climbing

You can get the same benefits at home as you would in a step aerobics class at the gym. If you have a staircase in your home, you can get a great workout by simply climbing the stairs.

To start, stand at the bottom of the stairs and walk in place for about one minute to get your leg muscles warmed up. Next, step up onto the first stair, and then back down. Repeat this move on the first stair only ten times. Walk in place for fifteen seconds. Next, walk up the first two stairs, and then back down, then walk up one stair and back down. Repeat ten times. Then go up three stairs, come down, walk up two stairs, come down, and walk up one stair and come down. Repeat ten times. Continue the pattern up ten stairs. You will definitely feel the burn by the end of this step routine. I don’t recommend going up more than ten stairs because it will get tricky to walk back down after that point. If you feel winded or dizzy, start slow. Stick with the first three stairs, and gradually build up your endurance over the weeks and months to come.

Aerobic Exercise 2 Tip:Invisible Jump Rope

Invisible Jump Rope. This traditional exercise can also be used without any equipment, which can sometimes get in the way. It focuses on conditioning, core, and ankle stability and strength. To perform this exercise correctly:

1. Start in an upright position, with the feet shoulder-width apart.
2. Pretend that you are holding a jump rope in your hands elbows stay in at the side
3. Begin by jumping, pushing off on the toes and swinging your arms in a circular motion, as if there was a jump rope in your hands.
4. Repeat for a number of repetitions or a timed period.

Aerobic Exercise 3 Tip:Traditional Jumping Jacks

Traditional Jumping Jacks: This traditional exercise can still be a challenging exercise. It focuses on conditioning and total body endurance. To perform this exercise correctly:

1. Start in an upright position with the feet together and hands to the side.
2. Begin the movement by jumping vertically while at the same time move the feet out shoulder width apart and the hands coming up above the head.
3. Return to starting position and repeat for a number of repetitions or a timed period.
4. Make sure the core stays tight and the movements are quick and controlled.

Aerobic Exercise 4 Tip:Rotating-Pivoting Upper Cuts

Rotating-Pivoting Upper Cuts. This is a great conditioning exercise that improves trunk flexibility, shoulder endurance and is also a great way to release stress. To perform this exercise correctly:

1. Start in an upright position with the feet pointing straight, shoulder-width apart. Make a fist with the hands and place them in front of the face.
2. Begin the movement by cocking the right elbow back and rotating to the left side while swinging an upper cut punch, stopping at eye level, and pivoting the right foot towards the punch. Repeat with the left side.
3. Make sure to pivot with every punch, but keeping the head straight at all times. Make the movements fast and explosive.
4. Advanced clients can use light weight from 1 to 5 lbs.
Repeat for a number of repetitions or a timed period.

Aerobic Exercise 5 Tip:Rotating-Pivoting Punches

Rotating-Pivoting Punches. This is a great conditioning exercise that improves trunk flexibility, shoulder endurance and is also a great way to release stress. To perform this exercise correctly:

1. Start in an upright position with the feet pointing straight, shoulder-width apart. Make a fist with the hands and place them in front of the face.
2. Begin the movement by punching with the right hand to the left side, using trunk rotation and pivoting the right foot towards the punch. Return to starting position, repeating with the left side.
3. Make sure to pivot with every punch, but keeping the head straight at all times. Make the movements fast and explosive.
4. Advanced clients can use light weight from 1-5 lbs.
5. Repeat for a number of repetitions or a timed period.

Aerobic Exercise 6 Tip:Bodyweight Base Rotation

This exercise improves on rapid response and is great for conditioning the core muscles. This drill can also improve an athlete’s core performance. To perform this exercise correctly:

1. Begin with the feet shoulder width apart and a slight bend in the knees (45 degree angle). Make sure that the shoulders are squared and aligned with the body
2. Begin the movement with a small hop while rotating the hips 45 degrees to the right and the arms counter rotate to the left. Make sure the shoulders stay facing forward by only using the hips.
3. Quickly hop while rotating the hips to the left and the arms counter rotating to the right. Make sure the shoulders stay facing forward by only using the hips.
4. Pretend there is an “X” on the floor and your feet move to the ends of the “X”
5. Make sure to rotate from the trunk, not the shoulders.

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How Do Aerobic Exercise At Home