Home Aerobic Exercises
Many of us these days have trouble in our busy lives finding the time to go to the gym. Does this mean you have to be in poor health? Of course not!
The best kind of home exercise out there is aerobics. The general idea is to get your heart rate into your age related hot zone. For age 20 the ideal heart rate is 140 beats per minute; age 30 is 133; age 40 126; age 50 119. These numbers can vary slightly from person to person, but these numbers are a good basic guideline based on the Fox and Haskell formula.
Sounds boring right? Luckily its not as bad as it sounds, step one is finding your favorite fast paced album. There is a good reason for this too; since the 1970s research studies have shown that fast paced music has the ability to raise your heart rate in and of itself, making reaching that hot zone just that much easier.
Alright so you have a nice clear space, and a good album chosen so now what?
The answer is basically whatever you like, freeform cardio is easy do once you figure out some of the basic moves.
Move #1 Stepping.
As easy as aerobic exercise at home gets all you have to do is step up and down in place, (think of any marching band you have ever seen) it’s the best way to start your workout; simply easing in with a slow march. Next is the slight variation of stepping side to side. Longer strides are more effective in raising your heart rate, particularly when timed with the beat of the music.
Move #2 Upper body variation.
This is where many of the professional aerobic work outs. With some its punches, with others it’s a clap or some kind of other movement for me I find that curls with small weights work best. If you don’t have any weights though than just do whatever gets you moving. Check out you tube for some example videos to get you started.
Move #3 Double time.
Most cardio work outs will have a short burst of “double time” every few minutes, in order to prevent you from getting used to the work out. Work in this tip from the pros to get the most out of your workout.
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