Aerobic and Strength Exercises for a Healthy Life: How to use simple exercise equipment

1. Aerobic and Strength Exercises for a Healthy Life: How to use simple exercise equipment Heart Rate Targets Jumping Rope Dumbbell Exercises Resistance Bands -Find age and exercise intensity level -Target goal of beats/10sec. in box Try to jump 1-3 minutes, continuously; jump a total of 10-20 minutes • Stand with 1 dumbbell in each hand, palms facing each other • Raise dumbbells by brining palms to shoulders • Pause, slowly lower (don’t jerk body to help life weights) Bicep Curls Squats Skipping • Stand on band with legs little more than shoulder-width apart • Grip handles of the band at shoulder height, palms facing out • 1.Try skipping, almost like running, for a slower, lower impact exercise Twisting Bend Hopping • Keep back straight and core tight, squat straight down • Keep knees over ankles • Press through legs to return to standing position • 3 sets of 10 to 12 reps • 2. Hop with both feet for a more difficult exercise -50-60%: of maximum heart rate (ex: warming up before a workout or cooling down) -60-75%. Increases endurance, good for long periods (ex: jogging or brisk walking) -75-80%. Good for cardiovascular health. (ex. running or biking) -85-100%. Maximum intensity. (ex. sprints in the middle of a long jog) • Stand up, reach down to one side, pick up 2 dumbbells • Lift dumbbells up until standing • Lower back to other foot (alternate sides and keep arch in knees) One Foot • 3. Hop with one foot and then the other for a challenge Lunges Dumbbell Side Bend • Step on band with 1 foot, holding the handles of the band with palms out • Other foot should be a step behind the one on the band • dumbbell in one hand at your side • tilt your upper body to the side the dumbbell is on • bring it back to center (8 reps  switch to other hand and repeat; set 1) High Knees Hula Hooping • Lunge forward so that both knees create a 90 degree angle • Return to the first position • Switch off feet for 3 sets of 8 to 10 rep • Try to reach a goal of 1-3 minutes continuous hula hooping • Do multiple reps for a total of 10-20 minutes • Later, try to walk while • hula hooping 4. Try skipping as in number 1, but bring your knee up high Feature, L. (n.d.). Jumping Rope Exercise Benefits: Burning Calories, Weight Loss. WebMD. Retrieved May 4, 2014, from http://www.webmd.com/fitness-exercise/features/skipping-rope-doesnt-skip-workout Resistance Band Leg Exercises - How to do Squats, Lunges and Other Workouts. (n.d.). Build Some Muscle. Retrieved May 4, 2014, from http://www.build-some-muscle.com/resistance-band-leg-exercises.html Browse Dumbbell Exercises by Main Muscle Group. (n.d.). Dumbbell Exercises. Retrieved May 4, 2014, from http://www.dumbbell-exercises.com/exercises/index.html