Slow it back down to cool down.ĭuration and frequency: 20–60 minutes, 2 or 3 times per week Start at a slow pace to warm up, and then add resistance until you feel yourself working at a challenging pace you can maintain for the duration of your workout. Use your legs to pedal, and keep your eyes forward while engaging your core.
Koreografi s aerobick how to#
How to do it: Make sure you stay upright and don’t lean on the handles. Ride slowly for 5 minutes to cool down.ĭuration and frequency: 30–60 minutes, 3 times per week EllipticalĮquipment: Elliptical machine and sneakers Ride steadily at that pace, coming out of the seat as needed, for 20–30 minutes to start. Warm up by riding at an easy pace for 5–10 minutes, and then increase your pace until it feels challenging.
Otherwise, you could end up hurting your knees! How to do it: Make sure you adjust the bike to the proper height - at the gym, you can ask your cycling instructor to help. Stationary bikeĮquipment: Stationary bike, padded bike seat or shorts (optional), and sturdy shoes (cycling shoes optional) Try to increase your duration by 5 minutes each week. Rest between laps as needed, and never swim alone or without a lifeguard present.ĭuration and frequency: 10–30 minutes, 2–5 times a week. Add more when you feel up to it, like the breaststroke, the backstroke, or (for more advanced swimmers) the butterfly. Start with laps using one stroke (the freestyle is great for newbies). How to do it: Swimming is a great workout that’s also no-impact, especially if your joints complain when you’re walking or running. Start with short bursts - stair stepping is a challenge for new and conditioned exercisers alike!ĭuration and frequency: 20–60 minutes, 3 times per week SwimmingĮquipment: Pool, swimsuit, and (optional) swim cap and goggles
Use your legs to step up and down, and keep your eyes forward while engaging your core. Make sure you stay upright and don’t lean on the handles. How to do it: You know how challenging walking up several flights of stairs can be - and a stair mill or stair stepper turns that everyday activity into an aerobic exercise. Have access to a gym? You have even more options for aerobic exercise! Stair mill/stair stepper
Koreografi s aerobick free#
Feel free to rest for a few minutes (no more than 5) between rounds, and don’t forget your cooldown!ĭuration and frequency: 15–25 minutes, 3–5 times per week Walk or jog in place at the end of each circuit for a little active rest, and repeat the circuit 2 or 3 times. Use this strength and cardio circuit or build your own with classic moves, performing each for 1 minute at a time: How to do it: Yes, strength moves can be aerobic exercises! Circuits keep you moving to get your blood pumping, and they build strength in major muscle groups. Use this 15-minute jump rope workout to help you get started.ĭuration and frequency: 10–25 minutes, 2 or 3 times per week Aerobic strength circuitĮquipment: Sneakers and a sturdy chair or couch Beyond the usual cardio benefits, jumping rope can improve your proprioception (aka body awareness), agility, and hand-foot coordination. How to do it: If you’re new to jumping rope, start with a goal of a set number of minutes or number of reps. Just move!īefore you know it, you’ll have been dancing for 30 minutes, an hour, or more - it’s the most fun you can have while exercising!ĭuration and frequency: 20–60 minutes, 2 or 3 times per week Jump rope You get to turn on your favorite music and dance your heart out - in the privacy of your bedroom, if you choose. How to do it: Dancing is the perfect aerobic exercise for people who hate working out. Work your way toward your goal by adding 500 to 1,000 steps to your daily tally every week until you hit your desired milestone.ĭuration and frequency: 30–60 minutes, 2 or 3 times per week Dancing Set a goal - 10,000 steps per day, 1,000 more per day than you averaged last month, or whatever works for you - and hit the pavement. Use the step counter on your phone or a fitness tracker to monitor your steps. Squeeze in a few brisk 10-minute walks before and after work and at lunchtime or carve out time for longer walks. How to do it: When you pick up the pace to get your heart pumping, walking is awesome aerobic exercise because you can do it just about anywhere without looking like you’re working out. How to do it: If you’re new to running, start slow and alternate walking and running for 1 minute at a time - and don’t forget to cool down and stretch! Aim for shorter sessions a couple of times a week at first, and then add more as you get stronger.ĭuration and frequency: 20–60 minutes, 2 or 3 times per week WalkingĮquipment: Sneakers with good ankle support
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