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Types of Exercises

Aerobic Exercise

Aerobics exercise literally means ‘with oxygen.’ With these exercises, the body processes large amounts of oxygen over sustained period of time, usually 20 continuous minutes of movements. It develops the hearts and lungs by elevating the heart rate to a target level of 75% of your maximum. To calculate this, multiply 0.75 by (220 minus your age). Continuous exercise usually associated with some jumping or bouncing is the most valuable, from a cardiovascular standpoint. There are many activities that may or may not be classified as aerobic. Cycling, jogging, jumping rope, rowing, cross country skiing, and aerobic dance movements are all aerobic by nature. Basketball, racquetball, biking, hiking, tennis, swimming, and walking, can be aerobic. Some not so typical aerobic exercises include waterskiing, golf, bowling, horseback riding, and softball. A musical format adds fun to most programs, and helps develop rhythmic movements.

Isometric Exercise

In an isometric exercise, one set of muscles is tensed for a period of time in opposition to another set of muscles or to an immovable object. This contraction is measured in seconds of exertion and is generally followed by an equivalent rest period. By isolating the muscles in a particular area, mental and physical focus is directed to that area, and spot reduction, toning, and relaxation can occur. An example of this type of exercise is the sit-ups. This type of exercise is most beneficial when combined with other, more general programs.

Stretching or Flexibility Exercise

Exercise programs which are built around stretching cause the limbs and body to reach out to full length in smooth relaxing movements, and to gain body extension and limberness. Since muscles are elastic substances, slow, easy, and regular stretching exercises will strengthen muscle tone and keep body supple. Stretching exercises are particularly important during a warm-up program to prevent injury.

Weight Training or Anaerobic Exercise

Weight training, as the name suggests, is the use of weights of various sizes in physical exercise programs. The process can develop personal strength in particular areas as well as body contouring and toning. The physical resistance offered by weight training is often advantageous for joint mobility as well as muscle strengthening. Light weights are often used in other forms of exercise for higher intensity and concentrated work on problem areas. The added resistance of weights is frequently considered therapeutic for some people with certain types of arthritis or injuries.

Target Exercises

Jumping Jack (allover warm-up)

Stand straight; put feet together and palms to the side. Jump with feet apart while clapping hands over head. Return to original position, and repeat for at least ten times.

Side Stretch (trims the waist)

Stand tall, arms parallel and over the head. Bend slowly to the right; you should feel the waist pull. Return to starting position; then bend to the left. Repeat, while alternating sides for at least ten times

So, make it a priority to seek out longevity. Exercise regularly, and sensibly.

Tummy Toner (tightens stomach muscles)

Lie flat on back with arms out from shoulder; raise legs together. Bounce legs out the sides as wide as possible to the count of five. Bring legs back together and lower them slowly to the floor. Repeat procedure for at least ten times.

Sit Ups (reduces waist and tightens stomach muscles)

Lie flat on back with arms extended over head. Slowly roll up, using stomach muscles; touch hands to toe and place head as close to knees as possible. Slowly roll back to original position. Repeat for at least ten times.

Bikini Bender (tightens stomach muscles)

Sit flat; place arms behind you for support. With legs together in a straight line, slowly lift them off the floor. Keep your back straight while you try to raise your legs as high as possible. Return to starting position and repeat for at least ten times.

Toe Touch (limbering exercise)

Stand still with your tummy in and arms straight over the head. Bend forward from the waist and touch finger tips to the floor. Return to the starting position and repeat for at least ten times.

Leg Works (strengthens and reduces thigh and buttock muscles)

Lie on back with legs together; bring right knee to your chest while you count to five. Raise your leg as straight as possible point your toes and pull towards your head. Count to five. Return leg to floor. Repeat with left leg. Then repeat while alternating legs, for at least ten times.

Leg Lifts (firms and reduces inner and outer thigh muscles)

Lie on left side with legs together and left hand supporting head. With toe pointed, lift right leg as high as possible. Be sure to keep body and leg in straight line. Return leg to the floor. Repeat with right side and left leg; then repeat, alternating sides for at least ten times.

Bust Builder (firms bust and back underarms area)

Stand straight with elbows out, at shoulder height and fingers touching under chin. Press elbows as far toward the back as possible; bring to front and then back again rapidly. Repeat for at least ten times.

Hip Circling (reduces thighs, hips, and waist)

Kneel, placing hands flat on the floor in front of you for support. Raise your right leg and move it straight out to the left side as much as possible. Make five forward to backward circles, then place leg back on floor. Repeat with left leg; then repeat while alternating at least ten times.

Buttocks Firmer (firms hips and buttocks)

Lie on stomach, chin stretched out in front with palms flat on floor. Lift leg straight up; hold; lower. Repeat with opposite leg. Raise both legs at once, knees straight; lower slowly.

Elbow Touch (firms bust and aids in correct posture)

Stand erect with hands clasped together behind back. Press backward and try to touch elbows together. Press harder!

Arm Circles (tightens upper arm muscles)

Stand tall with arms out to side at shoulder height with palms up. Make small backward circles five times; then small forward circles five times. Repeat while alternating for at least five times.


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