I can improve my aerobic fitness by doing moderate activity 5+ days a week, and vigorous exercise 3-4 days a week. For moderate activity I can do some fast walking, slow swimming, bicycling. Something to increase my heart rate and increase my breathing. For the vigorous I can jog, bicycling, or aerobics. An activity that speeds my heart rate and breathing up to high levels. At least 30 minutes of exercise is needed, that can be broken up into smaller sessions. I need to start out with a warm up and finish with a cool down. And the exercise needs to include the large muscle groups, like the arms and legs
need to exercise at least three days a week to improve my muscular strength. By repeating the same exercise or working against a heavier load, keeping the repetitions the same. Doing a half set up with my arm’s behind my head creates a heavier load. Doing traditional push ups or some against the wall is suggested as well. Maintain proper posture during movements while keep the movements controlled, and varying the intensity. I need to Work my way up to three sets of movements, 25 half sit-ups and 10-20 push-ups, breaking them up into smaller sets. Using equipment such as balance balls, barbells, or elastic tubing are suggested as well.
I can improve my flexibility by planing a program of stretching exercise that involves most of my
joints, at least three days a week. Include static stretching such as hurdler’s stretch, spinal twist,
or a doorframe hamstring stretch. I need to take the stretches to the point of tension not pain,
holding each stretch for 10-30 seconds, repeating one or two more times. I can eventually work my
way up to dynamic stretches. Which include the double hip rotation, shoulder stretch, neck
rotation, or the alternative hamstring stretch.
Filed under: Aerobic Exercise Equipment
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