Aerobic Exercise Ideas
Now that you know your target heart rate ranges for moderate and vigorous exercise, here are some ideas to keep that heart pumping!
1. Power Walking
I like to call this "walking with a purpose". This works even better if you have access to a treadmill and can increase the incline. Manually check your heart rate to make sure you are getting it high enough. You might need to increase your speed or incline to achieve your goal.
Jogging is a great way to keep your heart rate up. If you are new to jogging, definitely start with a walking program, then move to a hybrid of walking/jogging, then ease yourself into jogging by itself to prevent injury.
Whether it's the Stairmaster at the gym or a local staircase at your apartment or in the community, this is a great way to get your heart rate up. You can try one step at a time, skipping steps (be careful), or lateral/side step-ups.
There are a lot of options for jumping to get your heart rate up. The best part? You can do all of these at home. Try jump-rope (mimic the motion if you don't have one), jumping jacks, high knees, squat jumps, or single leg hops side-to-side. Try a combination of jumps or a circuit with music to keep things fun.
Step-ups are a great way to work on the glute muscles and get your heart rate up. Find a stable chair, bench, or box (if you're at the gym) and get to stepping. Watch your footing as this one can be more of a balance challenge! Try leading with one leg the whole time, then switching, or alternating throughout.
I know many of you are already cringing just reading the title. But yes, burpees are a great way to get the heart rate up! Start with a jump, get to a plank position, do a push-up if you're fancy, then hop those legs back in, and repeat. Watch this video for a clear break-down of this famous move.
Alright, time to get to work!
You've got this.
-The Virtual PT
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