How to do chair aerobics
As most of you are probably aware of aerobics is a great workout for getting into shape, in fact it is a great cardio workout because it gets your heart rate up to your target level, which not only helps keep you in shape but is also a great way to stay healthy. But what if you can't do aerobics, perhaps you are diabetic or immobilized in a wheelchair, does this mean you can not benefit from the same cardio workout that aerobics provide? The good news is that even if you are diabetic or immobilized in a wheelchair most likely you can do a different form of aerobics called chair aerobics. In fact people who work in an office and are sitting all day can do chair aerobics while working.
Difficulty rating: easy to moderate
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Step one:
The first thing that you need to do is to consult your doctor to find out if you can do this style of aerobics. This is especially important if you are a diabetic or suffer from any other major health problems.
Step two:
The next thing you are going to need to do is to get a chair to sit in. You want to make sure that the chair is comfortable but not too soft because you are going to want a chair that will help support your back while doing chair aerobics.
Step three:
You can buy a video, find television fitness shows or look online for instructions on chair aerobics. You can find these programs offered in both 30 minute and 60 minute shows.
Step four:
The next thing that you are going to want to do is to look over the video or instructions that you have gotten to figure out which exercises are going to be right for you. If you have health problems you should talk to your doctor about any limitations that you should have and then omit those types of exercises from your routine.
Step five:
After determining your exercise program you are going to be ready to begin your workout. The first step to your workout is stretching and warming up. This should last about 10 minutes and is designed to help prevent any injuries, such as pulled muscles or ripped tendons.
Step six:
After you have finished stretching and warming up you are going to be ready to do your aerobics routine, the actual routine will vary depending on what you and your doctor have agreed on. But some of the more common exercises are: punching the air, scissor kicks, etc.
Step seven:
After performing your exercise routine, if it is o.k. with you and your doctor you will then move on to some light or moderate weight lifting.
Step eight:
After the weight lifting is completed you have finished the workout portion of chair aerobics. But the final step is the cool down period.
Other tips/resources:
- PBS airs a television show with Mary Ann Wilson called "Sit and Be Fit". This show has been produced since 1987.
- Chair aerobics is designed to support and strengthen muscles that are needed for everyday functional movements. That includes posture control, stretches for flexibility, and light to moderate weight lifting that is used to build and maintain strength in muscles and joints.
- Chair aerobics is convenient and inexpensive.
- Tougher workouts will include pushing and pulling yourself away from your desk and doing leg lifts while seated in your office chair.
- For an easy workout you can do some simple neck rolls and punch the air in various positions. Such as pumping one arm at a time over your head, then pumping them together over your head, then punching one arm as a time across your body, and don't forget about toe tapping and heel lifts, as well as "jogging" in your chair.
