Aerobic Exercise

[mysteriouza]

Aerobic activity increases the flow of blood through the soft tissues of the body.
the increased blood flow raises their temperature and makes them more flexible.
You should aim to do gentle aerobic exercises for between 8 to 10 minutes as part of your warm up and your cool down routines.



Rowing

Rowing , or using machine, is a good aerobic exercise.
Most rowing machines have digital heart rate monitoring, and variable resistance levels so that you can proceed at your own pace.



Jogging


Gentle jogging or running is a good way to warm up your muscles.
You need to run fast enough to raise your heart rate and breathing rate.
Moving your arms helps to raise your heart rate and create momentum.



* Lower back Stretch

While kneeling, place your head on the floor in front of you and stretch your arms beyond your head, away from your body.

[mysteriouza]

* Side Stretch


With your feet shoulder-width apart, stand up straight.
Then put one arm over the head, lean from the waist, and reach slowly to the opposite side to feel the stretch.
Shoulders inline with each other.



* Trunk-twisting Stretch

Sit with one leg straight and the other bent and crossed over it.
Turn towards the knee that is bent, place your arm infront of the knee, and push againts that leg while turning your body towards your other arm.
Knee pushed back by the arm.
Trunk turned past bent knee.




* Stationary Cycling

Cycling slowly or with little resistance is an easy aerobic exercise that you can include as part of your cool down routine.
This exercise allows the heart rate to decrease gradually.

[mysteriouza]

* Canoeing

This sport is a good example of an aerobic exercise as it requires sustained activity that increases the heart and respiratory rate.



Upper Body Stretches


Stretching your neck and chest can help relieve tension across the top of your back.
Stretching your upper back by holding your arms out infront of you, clasping your hands, and rounding your back may also help.
Upper body stretches will improve your body mobility.



* Neck Stretch

While holding your arm out to one side, push your hand downwards.
Then let your head fall to the opposite side.
Hand pushed down towards the floor.



* Chest Stretch

Clasp your hands behind you, and while keeping your shoulders down, slowly move your arms up as far as they will go.
Hands clasped behind the back.

[mysteriouza]

* Arm Stretches


Like the upper body stretches, stretching your arms can help relieve tension across the top of your back.
You may find stretching easier on one side, depending on whether you are right or left handed.
You should stretch your arms and shoulders before playing racket sports.



* Full Arm Stretch

Cross your arms and put your hands together.
Raise your arms overhear, behind the ears and stretch upwards.
Palms of hand facing each other.



* Back of Arm Stretch

Put one hand between your shoulder blades.
Pull them gently on the elbow to stretch the muscle.
Elbow held beside head.

[mysteriouza]

About Aerobics





Whatever type of aerobic exercise you do, it doesn't really matter.
All of them are the same as long as you follow the guidelines.
All aerobic exercises are using muscle groups.
Walking is just as good as running.
Like biking is just as good as rowing.
Do it at a moderate intensity.
Never, ever get out of breath.
Oxygen is involved in aerobics.
It releases fat cell and burning fat in the muscle cell.
The rate of breathing and the delivery of oxygen are extremely important.
Slow down so that your breathing and heart rate are steady and consistent.

[mysteriouza]

Chairobics


Stomach Squeeze


Sit on a chair with cushion on lap.
Bend knees, raise thighs squeezing cushion against stomach.
Hold for 10 seconds and relax gently.
Start with 3 times working up to more gradually.

[mysteriouza]

Aerobic Action


Aim for 30 minutes of aerobic activity at least5 days a week.
You can break this down into 10 minute bouts id that fits more easily into your daily routine.



• a 10 minute brisk walk to the shops
• 10 minutes of energetic cleaning
• gardening also involves some resistance.
• 10 minute brisk walk during your journey home.
• 20 minute hog in the morning before work.