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Personal Aerobic Exercise Program
| Cross Training |
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Go to the Beginning Cross Training Program
Go to the Intermediate Cross Training Program
This cross training
program is specifically designed for those of you that exercise in a
gym or have aerobic machines at home. This is a flexible program which
allows you to mix and match the exercises to avoid boredom and to improve
fitness in different areas. There is a weekly goal for each of the 12
weeks of the program. For example, week one of the beginner program
the goal is twenty minutes of exercise three times that week. So, you
could either walk or walk/jog for twenty minutes or cycle and swim ten
minutes each for a total of twenty minutes. Or you could cycle for ten
minutes and walk/jog for ten minutes. The combinations are endless.
The maximum time listed for some exercises is 30 minutes and this is
most often due to the 30-minute limit on aerobic machines rule that
most gyms use.
Treadmill
Treadmills are one of the most popular aerobic machines since they are
so easy to use. They allow you to walk or run in place as a belt moves
under your feet. Treadmills burn approximately the same number of calories
that you would burn walking or running outdoors.
- Who is it for?
Good for beginners since a minimal amount of coordination is necessary.
- People that
live in crowded cities that have busy streets and smoggy air.
- Since treadmills
are more shock-absorbing than cement or concrete they are easier on
people with bad knees, back pain, or weak ankles.
Treadmill Tips
- Start very slowly.
Straddle the machine when starting the treadmill (place both feet
on the outside of the belt). Step on the belt after it starts moving.
Start out between 1 and 2 miles per hour.
- Limit your usage
of the handrails for balance and once you feel more comfortable swing
your arms naturally.
- Look in front
of you. Focus your eyes on whatever is in front of you since your
feet follow your eyes.
- Make sure you
keep your shoulders back and don't lean forward.
- If you get psyched
out watching your time tick along while on the treadmill place a magazine
rack with a magazine or towel over it so you forget about how long
you have been on the machine.
Stationary Bicycle
- Stationary bikes
allow you to work out inside in the winter and can be used anytime
day or night. Some gyms have internet and e-mail access on bikes today.
You can also watch the news or catch up on the newspaper but make
sure you don't lose your focus and pedal too slowly.
- First of all,
there are two types of stationary bicycles: upright or recumbent.
The recumbent bike does offer more back support but otherwise neither
one is better than the other. It is a matter of personal preference.
- Make sure the
seat height is correct. You want to make sure that when the pedal
is at the lowest position that your leg is almost straight. You should
have a slight bend in the knee. Your legs shouldn't feel crunched
for space when they are at the top of the pedal stroke and you should
not have to move your hips a lot when you pedal.
- While pedaling
you should push down with the balls of your feet all the way through
the heel and during the upstroke use the top of your foot. The footstraps
attached to most stationary bikes make it much easier to do this.
- Become familiar
with the display panel on the machine. Understand the different levels;
some have 10 while others can have 40. Keep an eye on the cadence
or revolutions per minute (rpm) your cycling. This will help you to
make sure you don't go too slow or too fast.
- Resist the urge
to hunch over. Many people develop back or neck pain as the result
of rounding their back while cycling.
Stairclimber
Stairclimbers are excellent for toning your butt or thighs. They are
much easier on your joints than the local stadium stairs. Stairclimbers
are also a great way to get in shape for skiing, hiking, climbing, or
running.
Stairclimber Tips
- This is the
machine that proper form is seen less frequently than poor form. It
must be said that it is better to have good form on this machine (or
any machine) and to work out at a lower level than at a higher level
with poor form.
- Rest your hands
or fingertips gently on the bar in front of you or on the side rails.
Do not tightly grip the rails. Also, never reverse your wrists. It
is okay to use the rails for balance but that is the only reason and
you should aim towards using the machine without the assistance of
the handrails.
- Stand up straight
but have a slight lean forward at the hips. You do not want to lock
your knees or over arch your back.
- Your entire foot
should be placed on the pedal. This prevents you from overusing your
calf muscles by focusing on using the thigh and butt muscles.
- While stepping
you should take even, deep steps. Many people take short, mini steps
which decreases the number of calories you burn. Also, you do not
want to take such deep steps that you stop at the bottom. Practice
makes perfect on this machine.
Go to the Beginning Cross Training Program
Go to the Intermediate Cross Training Program
Return to Introduction to Aerobic Program
Return to Introduction to Exercise
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