Tag Archive: aerobic training


I’ve posted my Day 1 training program yesterday which focus more on Lower Extremities , back muscle and core stabilization.  Now I’ll add my Day 2 training program.

DAy 2 (W)

30 minutes jogging

Push up x 15 reps x 2 sets

 

for lesser tension try doing modified push-up

 

or for those who are having a hard time doing both try wall push-up

 

Triceps dips x 15 reps x 2 sets

 

1 minute step ups on every rest interval ( a flight of stair or a steady block can be used.)

 

2 minutes rest and water break

now we will focus on smaller muscles of the body (shoulders,arms), we will do most of the arms and shoulder exercises in a standing position to generate more fat burning and core activation.

Standing forward raises x 12 reps x 2 sets

 

standing lateral raises x 12 reps x 2 sets

 

standing biceps curl x 15 reps x 2 sets

 

Triceps over head extension x 15 reps x 2 sets

finish the activity with Standing back bend position to release the tension

 

Same as day 1, this program would take up 45 minutes to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • in a standing position activity, make sure to NOT hyper-extend your back to prevent unwanted back injury.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

day 3 focus more on compound exercises + abdominal training exercises.

credit: I don’t own the pictures. credit to the owners. thanks! :)

OPPAN GANGNAM STYLE

Just because I love PSY oppa this much!!!

I have watched the Gangman style Music video 100th times and I must say the upbeat music with its extra hyper dance steps are to die for! Psy oppa have outdone himself and just like other fitness aficionados, I have this urge to make an aerobic training out of it.

here’s the full PSY oppa’s GANGNAM STYLE MV

credit: http://www.youtube.com/user/officialpsy

here’s WAWA DANCE ACADEMY version – more detailed steps if you want to follow the dance moves.^^

credit: http://www.youtube.com/user/namgeun

the dance steps focus more on leg activity, a bit of core and endurance training.

let’s try doing aerobic The GANGNAM STYLE way!!! 🙂

Tired of those repetitive training routines? Needed a training which targets the whole body? Need a training which will enhance your endurance? Let me present you one of the finest technique which offers a dozen of health and fitness benefits, and take note, this training is FUN!

CARDIO BOXING is one of the best training regimen that could target the whole body. It builds the muscular strength, increase endurance and agility, improves balance and coordination, thus providing complete body workout.

TO START UP THE TRAINING:

As usual you needed to get the heart rate to determine the intensity of exercise. Heart rate should be within 50 to 70% of your maximum heart rate.

To determine this number, subtract your age from 220 and multiple this by .5 and .7 to get the top and bottom heart rates. If you are 40, this number is 220-40= 180. 180 x 0.5= 90, and 180 x 0.7= 126. So your heart rate range is 90-126 bpm.

WARM UP:

Skipping rope X 3 mins

BOXING TECHNIQUE:

(Dominant hand: Right)

  • Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead. ( Left hand dominance should be opposite).
  • Slightly bend your knees, Balance and distribute your weight evenly on both feet.
  • Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
  • The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
  • This is your defensive and offensive position after throwing punches, so please practice this before going any further.
  • When moving forward in this boxing stance the left foot moves forward first and then the right follows.
  • When moving back, the right moves back and then the left follows.
  • When moving sideward to the right, the right foot moves first followed by the left.
  • When moving sideward to the left, the left foot moves first followed by the right.
  • Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly.
  • Remember to keep your guard up and elbows tucked in to your sides.
  • Keep your head at eye level with your upper body leaning forward slightly.
  • In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
PUNCHING:
JAB AND STRAIGHT PUNCH
JAB

A left jab has many uses, it can be used for both offensive and Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defense.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

STRAIGHT

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

Now that we know the basic positioning and two basic punches we can get started with the CARDIO BOXING STARTER’S ROUTINE.

  • Start with familiarizing with the proper positioning of the body to prevent unwanted injuries.
  • Practice left hand Jab followed by Right hand Straight punch in front on a mirror (shadow boxing) x 3 minutes
  • Practice foot work (up,down,left,right) x 3 minutes
  • Be creative! do combo punches ( jab,jab,straight)(jab,straight,jab) (jab,jab,straight,straight) X 5 minutes
  • Combine Footwork and Punches ( down, jab,straight) (up,jab,straight)(left,right) X 5 minutes
  • Do Skipping rope X 3 minutes
  • 1 minute rest
ABDOMINAL TRAINING:
  • Basic Crunches x 25 reps
  • Elbow to knee (Crossover) x 25 reps each side
  • Leg Raises x 25 reps
  • V-sit exercise with knees bent x 25 reps
COOL DOWN:
Whole body stretching
* you can do pad sparring within the course of training for intermediate intensity exerciser. 10 minutes
ENJOY!!!

2NE1’S CLAP YOUR HANDS AEROBIC EXERCISE

Looking for an aerobic training that you can do at the comfort of your own home?

Well, now a day people tend to use dancing as a form of aerobic exercise.

Famous YG Girl Group Idol recently released their new album “21”(to anyone) and one of their title tract is the song “Clap your hands”. With it’s upbeat sound and  Aggressive bass added with flawless raps . This song increasing one’s heart rate thus suitable for an aerobic beat exercise.

Adding up is their superb choreography which is repetitive and is highly recommended for an aerobic exercise routine.

Without further ado, let’s start practicing the “Clap your hands” choreography and together let’s shed some fats!!!

cr.wawarookie (wawa dance academy)

SPREAD THE  2NE1’s CLAP YOUR HANDS CRAZE!!!

Add. Info:

steady state exercise

Any repetitive, rhythmical, relatively low intensity exercise involving large muscle groups. Aerobic exercise increases the body’s demands for oxygen and adds to the workload of the heart and lungs, strengthening the cardiovascular system and helping to develop endurance. For aerobic exercise to have lasting benefit, it should have the following features:

FREQUENCY: at least 3 days per week, but no more than 6
INTENSITY: high enough to elevate the heart rate to between 60 and 80% of its maximum
DURATION: 20-60 minutes of continuous activity.

Examples of good aerobic exercise are jogging, brisk walking, cross-country skiing, swimming, cycling, and dance.