Aerobic Exercises

Why should I do Aerobic Exercise?
This analysis was published online in the British Journal of Sports Medicine -

"There seems good evidence that the conservation of maximal oxygen intake increases the likelihood that the healthy elderly person will retain functional independence. Aerobic exercise also reduces the risk of serious disease and promotes faster recovery after injury or illness. Additionally, it helps maintain muscle power, balance and coordination, which reduces the risk of falls”.

Instructions
1 - Jogging on the Spot.
Posture: Stand upright with knees slightly bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & correct execution.

Muscle Groups: Heart & General.

This is a good warm-up exercise as long as it is respected as such. The feet barely leave the ground as in rope skipping. Make sure that the movement is toe to heel and not flat footed. The arms can hang loose and relaxed at the side until you get in to the rhythm. Then you can bend the arms at the elbow and pump the arms, loosely at first and progressing to a concerted pump backwards &forwards.

At this stage you can bend the upper body forward from the waist and get in to a fast on-the-spot run, and then switching from the energetic f to 5 minutes & more.


2a - Leg Raises Standing Start.
Posture: Stand upright with knees slightly bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & form.

Muscle Groups: Cardiovascular & Lower Body from the waist down.

Extend your arms forward to a height at which you will be able to raise one knee at a time to meet the leg at the forearm. You may find it more comfortable at the start to hold on to a chair back or similar with one hand to help you balance.


2b - Leg Raises Standing Finish.
Posture: Stand upright with knees slightly bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & form.

Muscle Groups: Cardiovascular & Lower Body from the waist down.

Don’t bend the upper body to meet the knee. If anything, the upper body will be leaning slightly Rather lower the arm to meet the knee and slowly but surely you will, be surprised how quickly you will be able to get the knee higher & higher. The other foot remains rooted to the ground with knee bent. Inhale before you start and exhale as you get the elbow to meet the knee. Then inhale to the start and exhale whilst getting the elbow and knee to meet again.


3 - Standing Alternate Elbow to Knee
Posture: Stand upright with knees slightly bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & form.

Muscle Groups: Cardiovascular & Lower Body from the waist down.

This exercise can be done for the number of repetitions say left knee to right elbow, and then switch to the opposite combination. As in the photo, the right foot is firmly planted on the ground. The right elbow is brought across the body to meet the raised left knee. Return to the start and repeat for at least 8 repetitions to start, slowly increasing the repetitions according to your improving fitness level. Use the abdominals to control the movement and help with balance. Inhale before you start and exhale as you get the elbow to meet the knee. Then inhale to the start and exhale whilst getting the elbow and knee to meet again.


4a - Hurdler Run Alternate Legs – Start
Posture: Position yourself on the hands and feet as shown in the photo. The feet are shoulder width apart.

Breathing: In through nose. Exhale from mouth.

Concentrate on the posture and movement.

Muscle Groups: Cardiovascular & Lower Body from the waist down.

Lower Body from the waist down. Your hands will remain in one spot throughout. The feet will return to the starting point after being brought in to the upper chest.


4b - Hurdler Run Alternate Legs – Finish
Posture: Position yourself on the hands and feet as shown in the photo. The feet are shoulder width apart.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on the posture and movement.

Muscle Groups: Cardiovascular & Lower Body from the waist down.

Cardiovascular & Lower Body from the waist down.Your hands will remain in one spot throughout. The feet will return to the starting point after being brought in to the upper chest.


4c - Hurdler Run Alternate Legs – Finish
Posture: Position yourself on the hands and feet as shown in the photo. The feet are shoulder width apart.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on the posture and movement.

Muscle Groups: Cardiovascular & Lower Body from the waist down.

After a few repetitions and when you feel comfortable with the movement, you can slowly ease in to the advanced “run”, which involves bringing the right leg to the chest and as the foot returns to the starting point, the left knee is brought to the chest. Eventually this will be done in a “running” movement for at least 10 counts on the one leg.


5 - Stand upright with knees slightly bent
Posture: Stand upright with knees slightly bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & form.

Muscle Groups: Cardiovascular & Lower Body from the waist down.

This exercise can be done for the number of repetitions say right knee to left elbow, and then switch to the opposite combination. As in the photo, the left foot is firmly planted on the ground. In this exercise the upper body remains facing to the front and is not turned at the waist as in exercise # 3 above. Return to the start and repeat for at least 8 repetitions to start, slowly increasing the repetitions according to your improving fitness level. Use the abdominals to control the movement and help with balance. Inhale before you start and exhale as you get the knee up towards the arm. Then inhale to the start and exhale whilst getting the knee to the arm again.


6 - Jogging on the Spot
Posture: Stand upright with knees slightly bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & correct execution.

Muscle Groups: Heart & General.

This is a good warm-up exercise as long as it is respected as such. The feet barely leave the ground as in rope skipping. Make sure that the movement is toe to heel and not flat footed. The arms can hang loose and relaxed at the side until you get in to the rhythm. Then you can bend the arms at the elbow and pump the arms, loosely at first and progressing to a concerted pump backwards &forwards. At this stage you can bend the upper body forward from the waist and get in to a fast on-the-spot run, and then switching from the energetic fast to the relaxed slow for 2 minutes to start building up to 5 minutes & more.


7 - Jogging on the Spot – Knees Up
Posture: Stand upright with knees slightly bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & correct execution.

Muscle Groups: Heart & General.

This is a good warm-up exercise as long as it is respected as such.The difference between this jogging exercise and the one’s above, is in the fact that the heels move back & up rather than knees up in the front of the body.Try for a minute to start & increase the backward lift and time as your gain in fitness.


Posture: Sit on the floor with knees bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & form.

Muscle Groups: Cardiovascular & Total Body.

This exercise calls for you to start from a sitting position, rise to a standing position and return to a sitting position. Everyone will their own way of rising and returning to being seated. Each one must do it in their own most comfortable way. Rising may call for a very different set of movements compared to getting back to being seated.


Posture: Sit on the floor with knees bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & form.

Muscle Groups: Cardiovascular & Total Body.

This exercise calls for you to start from a sitting position, rise to a standing position and return to a sitting position. This illustrates the method used by the younger and / or more flexible to get up to the standing position.Beginners and the overweight can start with as few as 3 – 5 repetitions.


Posture: Sit on the floor with knees bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & form.

Muscle Groups: Cardiovascular & Total Body.

This exercise calls for you to start from a sitting position, rise to a standing position and return to a sitting position. Everyone will their own way of rising and returning to being seated

This example photo shows the method normally used by the less flexible / less fit / older person Beginners and the overweight can start with as few as 3 – 5 repetitions.


Posture: Sit on the floor with knees bent.

Breathing: In through nose. Exhale from mouth.

Relax: Concentrate on posture & form.

Muscle Groups: Cardiovascular & Total Body.

This exercise calls for you to start from a sitting position, rise to a standing position and return to a sitting position. Everyone will their own way of rising and returning to being seated. Each one must do it in their own most comfortable way. This is the upright standing position before returning to the seated position once again.

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