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Exercise guide

CARDIOVASCULAR ENDURANCE

Benefits of cardiovascular endurance exercise

Manage and improve body weight  |  Manage and improve body weight  |  Improve blood pressure  |  Reduction in bad (LDL and total) cholesterol and improve good (HDL) cholesterol  |  Increase in insulin sensitivity  |  Increase in exercise tolerance  |  Improve cardiovascular health  |  Helps manage a good weight

CARDIOVASCULAR ENDURANCE

Jumping Jacks (Beginners)

  • Start standing up with your legs hip width apart and hands resting on thighs.
  • Start standing up with your legs hip width apart and hands resting on thighs.
  • Slightly bend your knees and open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders.
  • You can either jump or hop. For resistance you can use dumbbells, cans of food or water bottle.
  • Close your arms and legs back to your sides, returning to your start.

Burpees (Intermediate)

  • Stand with your feet shoulder-width apart.
  • Stand with your feet shoulder-width apart.
  • Bend at your hips and knees to lower yourself into a squatting position.
  • Place your hands on the floor in front of you.
  • Kick your feet back so that you are in the ‘plank position’.
  • Press up with your arms and jump your feet for-ward
  • Jump straight upwards to starting position.
  • Remember to land softly and into a slight bend so as to absorb the landing forces gently and prevent injury.

Burpees (Advanced)

  • Stand with your feet shoulder-width apart.
  • Stand with your feet shoulder-width apart.
  • Jump up while bending your knees and hips with your arms tapping your thighs. Upon landing, remember to land softly and into a slight bend so as to absorb the landing forces gently and prevent injury. Lower into a crouch position.
  • Then place your hands on the floor in front of you.
  • Kick your feet back so that you are in the ‘plank position’.
  • Drop all the way down to the floor.
  • Press up with your arms and jump up repeating the exercise.
SKIPPING

Beginners

  • Stand upright on a non-slippery surface.
  • Stand upright on a non-slippery surface.
  • Jump up and down as though you are skipping a rope.
  • Gently rotate your forearms forward while you rotate your wrists to generate a swing.

Intermediate

  • Stand upright on a
  • Stand upright on anon-slippery surface.
  • Grab a handle of the skip-ping rope in each hand and start with the rope behind your heels.
  • Gently rotate your forearms forward while you rotate your wrists to generate and swing the skipping rope overhead while bending your knees slightly. Hop in galloping manner as the rope reaches your toes.

Advanced

  • Stand upright on a non-slippery surface.
  • Stand upright on a non-slippery surface.
  • Grab a handle of the skipping rope in each hand and start with the rope behind your heels.
  • Rotate your forearms forward while you rotate your wrists to swing the skipping rope overhead while bending your knees slightly. Jump with both feet at the same time as the rope reaches your toes.
CARDIOVASCULAR ENDURANCE

Walking (Beginners)

  • Stand with one foot forward, with knee slightly bent.
  • Stand with one foot forward, with knee slightly bent.
  • Weight over the front foot.
  • Both arms bent and the forward arm opposite to the front foot.
  • When all is ready, move forward with the foot behind exerting force and rapid movements to walk.

Jogging (Intermediate)

  • Stand with one foot for-ward, knee slightly bent.
  • Stand with one foot for-ward, knee slightly bent.
  • Weight over the front foot.
  • Both arms bent and the forward arm opposite to the front foot.
  • When ready move forward with the foot behind exerting force to propel you forward and start jogging.

Running (Advanced)

  • Stand with one foot forward, knee slightly bent.
  • Stand with one foot forward, knee slightly bent.
  • Weight over the front foot.
  • Both arms bent and the forward arm opposite to the front foot.
  • When ready, move forward with the foot behind exerting force and rapid movements to start run.
CARDIOVASCULAR ENDURANCE

Dance (Beginners)

  • Dancing is complex; how-ever, it is a great form of exercise to get your heart pumping and muscles working.
  • Dancing is complex; how-ever, it is a great form of exercise to get your heart pumping and muscles working.
  • Choose nice music that you can relate to and use to work out your overall body.
  • Engage in various dance moves, you can use a dance video to follow the steps.

Dance fit (Intermediate)

  • Create or join an existing dance group to get fit and get your heart pumping and muscles working.
  • Create or join an existing dance group to get fit and get your heart pumping and muscles working.
  • Choose nice music you can relate to and use to work out your whole body.

Aerobics (Advanced)

  • Join an existing aerobics class
  • Join an existing aerobics class
  • Choose a class that you will enjoy. There are a variety of aerobics classes available at the fitness facilities or videos on the internet
Knee-to-elbow touch

Beginners

  • Sit upright on a steady chair and cross your fingers and place them behind your head with elbows bent.
  • Sit upright on a steady chair and cross your fingers and place them behind your head with elbows bent.
  • Keep your back straight and stomach muscles tight.
  • Lift your left knee towards your right elbow while turning slightly.
  • Repeat the same exercise to your left side.

Intermediate

  • Stand with feet hip width apart on a non-slippery surface.
  • Stand with feet hip width apart on a non-slippery surface.
  • Cross your fingers and place the behind your head with elbows bent.
  • Keep your back straight and stomach muscles tight.
  • Lift your left knee towards your right elbow while turning slightly.
  • Repeat the same exercise to your left side.

Advanced

  • Stand with feet hip width apart on a non-slippery surface holding a dumbbell with the right arm over your head and the left arm on the side of your body.
  • Stand with feet hip width apart on a non-slippery surface holding a dumbbell with the right arm over your head and the left arm on the side of your body.
  • Keep your back straight and stomach muscles tight.
  • Lift your right knee towards your right elbow while bending slightly.
  • Repeat the same exercise to your left side.