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Indoor Aerobic Exercise Let's be honest. We all want to get in better shape and we know we can, but we keep coming up with excuses for why we don't. Mostly we blame the weather, rain or shine. Experienced physical trainers will all tell you the same thing: We need a good 20 minutes of aerobic exercise (exercise that accelerates the heartbeat), also known as cardio exercise, several times a week to maintain a healthy body and mind. Now you can join an aerobics class, but this isn't a savory option for many. Perhaps you're embarassed by your physique or you're too macho to be seen sweating to ABBA. Fortunately, there are many exercises you can do in the privacy of your home and at your own schedule, no matter the weather. Benefits of Aerobic Exercise 1. Longevity -- On average, people who engage in cardio exercise live significantly longer lives. 2. Weight Loss -- You continue to burn calories after working out. 3. A Healthier Heart / Lower Blood Pressure -- Basically this translates to fewer beats to your resting heart rate. Your heart circulates the same amount of blood with fewer beats. 4. Cleaner Blood -- Aerobic exercise reduces total cholesterol and triglycerides (heart damaging blood fats) and increases your HDL, or "good" cholesterol. 5. Prevent Colon Cancer -- Exercise accelerates digestion, so potentiall carcinogenic compounds spend less time in the GI tract. 6. Prevent Diabetes -- Aerobic exercise improves insulin sensitivity and reduces your overall insulin level. 7. Asthma control -- Better aerobic condition translates to less exercise-induced asthma. 8. Mood -- Exercise releases endorphins which make us feel better about ourselves. Studies suggest that routine cardio exercise may alleviate cases of mild to moderate clinical depression. 9. Mental Accuity -- Studies show that those who routinely exercise have a higher level of focus and ability to multi-task. It's thought that the increased circulation improves bloodflow to the section of the brain that sort's and process's information. 10. Better Sex -- Aerobic exercise is thought to boost testosterone in men, there by increasing libido. Better circulation also translates to stronger, longer lasting erections. The increase in endorphins is also thought to lead to more intense orgasms. 11. Better Sleep Indoor Aerobic Exercise / Calisthenics at Home About half of American households already have an indoor exercise device of some kind (stationary bike, treadmill, rowing machine, etc.), yet few are used for other than a clothes rack. Most of us don't want to spend a half hour looking at the wall of our bedrooms, so move it to a room where you can watch a favorite program or listen to the radio while you exercise. You don't have to use it for the full time. In fact its probably better if you break up your routine with some of these other exercises in order to work different muscle groups. How to get started with simple exercises: 1. Jump Rope -- works your entire body 2. Jumping Jack 3. Run in Place 4. Stepup -- Stand in front of a sturdy chair or bench (slightly lower than below your knee cap is ideal) and step up then down, alternating your feet. 5. Crunches -- Its important to use proper form, most importantly hold your hands to your ears, not locked behind your head which can lead you to tuck your chin and hurt your neck. I usually pick a spot high on the wall in front of me and don't take my eyes from it. 6. Pushup Remember: The idea is to maintain an elevated heart rate for at least 20 minutes so limit the down time between exercises to no more than 30 seconds. I've found that watching a morning exercise program is a great form of entertainment and provides moves to try out between my other core exercise. Recomended reading: Fitness
For Dummies |
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The authors are two of the most experienced fitness writers in the
business--Suzanne Schlosberg is a longtime contributor to Shape and
Liz Neporent is a veteran personal trainer, corporate fitness consultant,
and contributor to Shape and The New York Times. In addition to being
experienced at explaining exercise, they're both exercise junkies,
and their firsthand knowledge and love of the topic is evident throughout.
Each section of the book--whether dealing with basic fitness issues,
cardiovascular training, strength training, flexibility, joining a
gym, or exercising at home--offers a combination of well-researched,
easily understandable information, combined with informed opinion.
For example, in chapters discussing exercise equipment, they're able
to offer personal reactions to the gear--mentioning that Life Fitness
makes great exercise bikes but a treadmill they don't care for. New
information in this second edition includes "100 Reasons to Break
a Sweat," featuring the latest research on exercise benefits; sections
incorporating Internet fitness resources; and beefed-up exercise-video
advice. That latter section includes tips about avoiding rip-offs
(older videos are sometimes repackaged, with new covers promising
different benefits) and a handy guide to choosing the best video instructors
for different fitness levels. The core information, though, is the
best reason to buy this edition of Fitness for Dummies. Exercise science
is complicated, but this book makes it as simple--and entertaining--as
it can possibly be. 