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Aerobic Exercises

Aerobic exercises are the staple to most gyms with the use of running machines, rowing machines, cross-trainers and stationary cycles making up the bulk of them.
Here I will show you the some of them and how they can be used to your advantage for helping you to keep fit, lean and healthy.


treadmill

Areas Worked

Whole of the back, Shoulders, Front of Upper and Lower leg, Back of Upper and Lower leg, and Buttocks.

Identify the emergency stop button. Mount Treadmill from the back. Stand astride or on the belt setting the required gradient and/or speed. Once you are ready and comfortable, start off gently (holding the side rails if necessary) Use a heel to toe action at all times. Let your heel strike first then push off at the ball of the foot. Use a comfortable stride that feels natural. Use a natural arm swing. Arms brush the sides avoiding arms crossing in front of body. Emphasising the drive back of the arms as walking speed increases. Breath rhythmically for the duration of the exercise.

Dis-mounting

When finished press stop and wait for the machine to become stationary, turn around and step off the back of the machine.

Perform  3 - 60 minutes depending on goals.

Posture

Keep the back in a neutral position (upright) with a gentle lean forwards from the ankles. Keeping shoulders relaxed allowing a flowing arm motion ensuring shoulders and hips are directly aligned. Hips should roll forwards and back, up and down.

In the exclusive Fit4eva E-Book under 'Specialist Aerobics' you will find some time-efficient techniques to boost your fitness without spending endless hours working out.

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rower

Areas Worked

Whole of the back, Front of Upper Arm, front of Shoulder, Front and back of Upper Leg, Front of Lower Leg and Buttocks.

Set desired resistance. Straddle the Rower facing forward. Ensure no loose clothing is tied around the waist. Take hold of the seat by squatting down. Place feet onto foot plates and adjust height of foot cradle to suit so strap is over ball of foot (allowing the foot to move naturally) Program the console based on session objectives Grasp bar with firm overhand grip (Pronated). Grip so hands are shoulder distance apart and outside of knees. Begin rowing. Breath rhythmically for the duration of the exercise.

START POSITION

Sitting with knees/hips flexed and arms extended.

DRIVE

Push with legs to extension but with soft knees.
At near-full extension pull the bar into Abdomen (Umbilicus) whilst keeping elbows into sides and torso upright (Strong Posture).

THE RELEASE

At the end of the drive it may be evident that there is a slight lean backwards, this should be controlled to minimise injury.

THE RECOVERY

Allow arms to extend under control (avoiding full lock of elbows). Allow legs to flex at hips and knees under control so that you return to the start position.
Keep arms outside of legs and use a strong posture.

LEG - ARMS - ARMS - LEGS

Once you have mastered these four stages then you can make the movement fluid and smooth.

Dis-mounting

Come slowly and gently to a halt, release handle slowly back to its retaining position, undo foot straps and take feet out, and carefully get up out of seat as people have been known to loose balance due to it being on rollers.

Perform  3 - 60 minutes depending on goals.

Posture

Back neutral, Eyes to the horizon and Abs tight.

In the exclusive Fit4eva E-Book under 'Specialist Aerobics' you will find some time-efficient techniques to boost your fitness without spending endless hours working out.

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recumbent bike

Areas Worked

Front of Upper and Lower Leg, Back of Upper and Lower Leg, Buttocks.

Mount Recumbent Bike by straddling over the machine. Sit down in seat, adjust seat so when pedal is furthest away you have a slightly bent leg. Adjust pedal strap so foot is snug but not restricting blood flow. Set required program on fascia, take hold of handlebar then begin exercising. Breath rhythmically for the duration of the exercise.

Dis-mounting

Undo both straps, place feet to the ground, get out of seat and steadily move leg over machine whilst holding the handlebar for balance.

Perform  3 - 60 minutes depending on goals.

Posture

Keep the back in a neutral position (upright) Abs tight and Eyes to the horizon.

The Recumbent Bike provides a better Venous Return (blood flow back to the heart) because of the angle of the legs are more horizontal. This aids in better waste removal from the muscles and a more efficient return to a resting heart rate.

In the exclusive Fit4eva E-Book under 'Specialist Aerobics' you will find some time-efficient techniques to boost your fitness without spending endless hours working out.

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cross-trainer

Areas worked

All the major muscle groups gets used in this exercise due to the pushing and pulling of the upper body as well as the legs getting a good workout.

Straddle a Cross-Trainer machine, hold onto handles, put one leg up on foot plate followed by the next foot. Program machine for desired training. Whilst pulling on handles start to push down on one foot to get the machine moving. Once moving allow arms to push and pull on handles and keep to a steady cadence.  Breath rhythmically for the duration of the exercise.

Dis-mounting

When finished gradually bring the machine to a halt by applying reverse pressure, whilst holding onto both handles place one foot onto the floor followed by the other so you are straddling the machine. Carefully step away from machine.

Perform  3 - 60 minutes depending on your goals.

Posture

Back neutral, Eyes to the horizon and Abs tight.

You may also reverse the exercise movement by peddling anti-clockwise. This places a different emphasis on the muscles being worked.


In the exclusive Fit4eva E-Book you will find some time-efficient techniques to boost your fitness without spending endless hours working out.

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stationary bike

Areas Worked

Front of Upper and Lower Leg, Back of Upper and Lower Leg, Buttocks.

Mount Bike by straddling over the machine. Sit down in seat, adjust seat so when pedal is furthest away you have a slightly bent leg. Adjust pedal strap so foot is snug but not restricting blood flow. Set required program on fascia, take hold of handlebar then begin exercising.

Dis-mounting

Undo both straps, place feet to the ground, get out of seat and steadily move leg over machine whilst holding the handlebar for balance.

Perform 10 - 60 minutes depending on goals.

Posture

Keep the back in a neutral position (upright) Abs tight and Eyes to the horizon.


In the exclusive Fit4eva E-Book you will find a time-efficient technique to boost your fitness without spending endless hours working out.

exercise list
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