Aerobic Moves
Aerobic exercise is good for each person. Aerobic fitness moves integrate rhythmic calisthenics or dance moves with stretching and strength training routines to provide a full-body exercise experience.
Here some moves you need to give your body a full aerobic workout:
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Here some moves you need to give your body a full aerobic workout:
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Warm-Up Moves
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Aerobic moves that change the heart from a resting heart rate to a warm-up rate start slowly and build in energy and intensity. Walking or marching in place is the most regular warm-up aerobic move, with your steps deepening into lunges at the end of the warm-up to add intensity, energy and increase the circulation of blood to the muscles. Other first phase moves comprehend stepping from side to side and moving the arms at waist level or higher.
Aerobic moves over the warm-up phase should also comprehend a gentle stretch of each of the major muscle groups, including the lower back.
The warm-up phase of an aerobic workout should be from 5 to 10 minutes. The objective during the warm-up phase is to elevate the body's core temperature, warm up the muscles and joints, and get ready the body for the training portion of the workout.
Warm up right before you plan to start your workout. In general, warm up by focusing first on large muscle groups, such as your hamstrings. Then you can do exercises more specific to your sport or activity, if necessary. A warm-up may cause mild sweating, but it shouldn't leave you fatigued.
Here are some examples of warm-up activities:
Aerobic moves over the warm-up phase should also comprehend a gentle stretch of each of the major muscle groups, including the lower back.
The warm-up phase of an aerobic workout should be from 5 to 10 minutes. The objective during the warm-up phase is to elevate the body's core temperature, warm up the muscles and joints, and get ready the body for the training portion of the workout.
Warm up right before you plan to start your workout. In general, warm up by focusing first on large muscle groups, such as your hamstrings. Then you can do exercises more specific to your sport or activity, if necessary. A warm-up may cause mild sweating, but it shouldn't leave you fatigued.
Here are some examples of warm-up activities:
- To warm up for a brisk walk, walk slowly for five to 10 minutes.
- To warm up for a run, walk briskly for five to 10 minutes.
- To warm up for strength training, move your muscles and joints through the movement patterns you'll do during the exercise, but before you start with weights.
- To warm up for soccer, do slow, soccer-specific running drills.
- To warm up for swimming, swim slowly at first and then pick up the tempo as you're able to.
Aerobic Moves In The Zone
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The next phase of your workout carries your body toward your target heart rate. The intensity of the movement grows and the pace of the movement grows. Some aerobic moves are universally recognized to augment intensity; for example, stopping the body's momentum and moving the body in the contrary direction is a high intensity move. For this reason, is why aerobic routines comprehend a lot of back and forth movements and up and back movements in the middle part of the workout.
Lifting the weight of body is another high intensity aerobic move. Leaping, hopping, and powering through a move are all high intensity actions. This part of the workout should be from 15 to 25 minutes, with intensity building at the beginning of the session, peaking mid-session, and subsiding toward the end of this phase of the aerobic workout. In this zone of exercise intensity, the body uses both stored fat and carbohydrates for energy. At 70-80% of your maximum heart rate, 50% of your calories burned in this zone are fats, 1% are proteins and 50% are carbohydrates.
Heart Rate Zone Calculator This intensity zone is excellent for increasing the number and size of blood vessels, increasing vital capacity and respiratory rate and achieving increases in pulmonary ventilation, as well as increases in arterial venous oxygen.
Lifting the weight of body is another high intensity aerobic move. Leaping, hopping, and powering through a move are all high intensity actions. This part of the workout should be from 15 to 25 minutes, with intensity building at the beginning of the session, peaking mid-session, and subsiding toward the end of this phase of the aerobic workout. In this zone of exercise intensity, the body uses both stored fat and carbohydrates for energy. At 70-80% of your maximum heart rate, 50% of your calories burned in this zone are fats, 1% are proteins and 50% are carbohydrates.
Heart Rate Zone Calculator This intensity zone is excellent for increasing the number and size of blood vessels, increasing vital capacity and respiratory rate and achieving increases in pulmonary ventilation, as well as increases in arterial venous oxygen.
Cool-Down Aerobic Moves
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The last segment of an aerobic exercise workout is the cool-down and stretch period. The intense movements terminate, the pace of the workout decelerates, and the activity returns to the modest, gentler motions of the warm-up phase. You should not stop exercising abruptly without this cool-down phase. Maybe, you could sense dizziness and could collapse if you do. Instead, delay the pace of your exercise until your heart is beating fewer than 100 times per minute.
Terminate your aerobic moves workout by stretching all the muscles you exercised to help them return to their normal length, to increase your flexibility, and to keep your muscles flexible and toned.Once you have finished any form of physical activity, you should gradually allow your heart rate and breathing to lower to a comfortable level, where talking can be performed with ease. Light aerobic exercise such as walking or easy indoor cycling are good, as both of these will allow you to hydrate yourself and also put on warm clothing.
Hold each stretch for a minimum of 20-30 seconds, breath comfortably, with deep breathes through your nose, and out via your mouth.
Terminate your aerobic moves workout by stretching all the muscles you exercised to help them return to their normal length, to increase your flexibility, and to keep your muscles flexible and toned.Once you have finished any form of physical activity, you should gradually allow your heart rate and breathing to lower to a comfortable level, where talking can be performed with ease. Light aerobic exercise such as walking or easy indoor cycling are good, as both of these will allow you to hydrate yourself and also put on warm clothing.
Hold each stretch for a minimum of 20-30 seconds, breath comfortably, with deep breathes through your nose, and out via your mouth.
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Easy - Calf Raise Down
Stand on a raised platform, on the balls of your feet, holding onto a secure object for balance.
Exhale, slowly dropping your heels down towards the floor and allowing your toes to raise naturally.
This movement can be performed using either one or both feet.
Stand on a raised platform, on the balls of your feet, holding onto a secure object for balance.
Exhale, slowly dropping your heels down towards the floor and allowing your toes to raise naturally.
This movement can be performed using either one or both feet.
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Easy - Lying Straight, Leg to Chest
Lie comfortably on your back, concentrating on keeping both your head and buttocks in contact with the floor.
Slowly extend one leg upward, grasping it with both hands, either around the calf, the hamstrings, or a combination of both.
Aim to pull your leg toward your chest, keeping it straight. When the tension builds up in your hamstrings, relax the stretch a little by contracting your quadriceps on the same leg.
If necessary, use a towel wrapped around your foot, in order to keep your head on the floor.
Lie comfortably on your back, concentrating on keeping both your head and buttocks in contact with the floor.
Slowly extend one leg upward, grasping it with both hands, either around the calf, the hamstrings, or a combination of both.
Aim to pull your leg toward your chest, keeping it straight. When the tension builds up in your hamstrings, relax the stretch a little by contracting your quadriceps on the same leg.
If necessary, use a towel wrapped around your foot, in order to keep your head on the floor.
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Easy - Stretch Lying
Lie on your side, aiming to keep both the knees and the inside of your thighs together.
Extend the lower leg out straight, keeping the top leg bent, and one hand grasping the foot.
Exhale, pulling the foot toward your buttock while you slowly push your pelvis forward.
Use a towel wrapped around your foot if you can't reach your foot comfortably
Lie on your side, aiming to keep both the knees and the inside of your thighs together.
Extend the lower leg out straight, keeping the top leg bent, and one hand grasping the foot.
Exhale, pulling the foot toward your buttock while you slowly push your pelvis forward.
Use a towel wrapped around your foot if you can't reach your foot comfortably
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Easy - Toe Grab
Begin this stretch with your heels together, holding both feet with your hands.
Lean forward from your hips, gradually increasing the stretch by bringing your heels closer to your groin, and your chest closer to your feet.
Make the movements small and controlled. Avoid bouncing and excessive upward pressure on your feet.
Begin this stretch with your heels together, holding both feet with your hands.
Lean forward from your hips, gradually increasing the stretch by bringing your heels closer to your groin, and your chest closer to your feet.
Make the movements small and controlled. Avoid bouncing and excessive upward pressure on your feet.
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Moderate - One Leg Over
Sit on the floor, with one leg straight, toes pointing upward.
Cross the other foot over the knee of the straight leg, aiming to place that foot flat on the floor.
Place the elbow and forearm of the opposite arm of the bent leg on the outside of the bent knee.
Exhale, slowly pulling the bent knee across your body.
Sit on the floor, with one leg straight, toes pointing upward.
Cross the other foot over the knee of the straight leg, aiming to place that foot flat on the floor.
Place the elbow and forearm of the opposite arm of the bent leg on the outside of the bent knee.
Exhale, slowly pulling the bent knee across your body.
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Moderate - Looking at Ceiling
Begin the stretch by kneeling on the floor, holding your heels with both hands.
Slowly exhale, lifting your buttocks up and forward while taking the head backward, in order to arch the back.
Begin the stretch by kneeling on the floor, holding your heels with both hands.
Slowly exhale, lifting your buttocks up and forward while taking the head backward, in order to arch the back.
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Easy-Moderate - Lying Trunk Twists
Lie flat on your back, with both hands extended straight out to your sides.
Slide both legs up towards one arm, aiming to keep the knees together, whilst allowing your lower body to naturally twist around.
Can be performed with either bent or straight legs.
Lie flat on your back, with both hands extended straight out to your sides.
Slide both legs up towards one arm, aiming to keep the knees together, whilst allowing your lower body to naturally twist around.
Can be performed with either bent or straight legs.