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Lazy Person Aerobics.
story.
This article is on Lying down aerobics. Another article on Interval Training and Aerobics. Another article on various kinds of Aerobics.
Why.
when tired. not in mood. similar to walking, breathing, stretching. just stay in bed and get energized. during rest days and recovery days. supports the back. less stress.
Alternatives.
compared to standing aerobics. all fours. sitting down. first warm up. stretching. breathing. cycling. reverse. hand movements.
Impact Level.
These are good for seniors. Don’t jump instead move one leg at a time. Use pulse movements. Standing, lying, all fours.
Side to side movement. Plank to stand. Half squat to stand. Child pose to Bhujang asana.
Light Aerobics.
What are some exercises. Sit and side bend.
Moderate Aerobics.
Tough exercise with moderate intensity. Moderate heart rate. Moderate biking. Swimming. Weights.
Intense Aerobics.
Jogging and sprinting are intense. Running. Hiking. Biking. Jump Rope. Mountain Climbers. Burpees. Jumping Jack. Jump Squat. Running Upstairs
Options.
lying on back. lying on stomach. lying sideways. arms sideways. arms up and down. circular.
On Back.
on back: chest press. front raise. lateral raise. chest fly. Raise hips. Toes. Knees. Legs. Pulse.
On Stomach.
on stomach: arms above shoulders. arms extend sides. circular motion and reverse. legs with flutter kicks. bicep curls. tricep skull crushers. butterfly for rotator cuffs.
On Side.
on side: arm raise. leg raise.
Cycling.
forward cycling. reverse cycling. not all ab exercises.
Breathing.
yoga breathing exercise. kapalbhati. bhastrika. manageable with back support. but keep the spine straight. so raise legs, knees bent if needed.
Props.
you can use bands. or light dumb bells. but remember this is an easy aerobics session.
10 minutes to 30 minutes. enough to get warmed up. but not get tired.
Thank You !
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