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Aerobics Cardio Information |
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Cardio-Boxing for Super Fitness
The major benefits of cardio-boxing include: · Increased Stamina Cardio-boxing also promotes a person's well being by strengthening their self-discipline and combined with strength training it's well and truly the total package for self-defence and fitness and usually consists of: · Adjusted heart rate work The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques. Cardio The best way to measure the effects of an exercise program on your body is to check your pulse. The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4. You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store. Now you have your exercising pulse rate or heartbeats per minute. We'll be concentrating at the upper end of your pulse region: the 50% - 70% ranges. To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180. 50% of 180 is 90 beats a minute, Don't jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit. Start with no more than 10 minutes, and work up to 20 minutes. Once you're comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%. Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you. Boxing The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We'll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions. 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. Bend your knees a little and balance your weight comfortably and evenly. 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 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 defence. 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. 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. The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent. Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target. Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly. To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves. Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym". Visit Gary's website at http://www.maximumfitness.com/
MORE RESOURCES: Water Aerobics: Why You Should Consider Aqua Cardio Alameda Post Top Workout Apps to Keep You Fit Anytime, Anywhere Good Housekeeping 10 resistance band exercises you can do at home British Heart Foundation Alzheimer's disease: Why aerobic exercise may have protective effect Medical News Today The Best Cardio Exercises To Boost Your Endurance as You Age Eat This Not That 15 Ways Exercising Can Make You Look Younger health.com Weight loss: Modest results possible with 30 mins of exercise per week Medical News Today Treadmills are out, barbells are in: why gym-goers are abandoning cardio for weight training The Guardian How to improve your mental health using physical activity Mental Health Foundation Exercise Is Good for Everything. Even Hangovers. The New York Times Moderate, vigorous exercise boosts cognitive abilities for 24 hours Medical News Today Can You Exercise When You Have COVID-19? Cleveland Clinic Health Essentials 12 Exercise Mistakes to Avoid if You Have Psoriatic Arthritis Everyday Health 11 reasons why you need to do aerobic exercise Healthshots 20 best cardio workout videos you can do at home Women's Health Does exercising at night affect sleep? Harvard Health Is Working Out While Sick Safe? health.com Aerobic exercise: a powerful ally in the fight against Alzheimer’s University of Bristol Exercise May Ease COVID-19 and Long COVID Symptoms Yale Medicine Here Are 5 At-Home Workouts To Lose Weight health.com We Found the Best Exercise Mats to Improve Your Workout Good Housekeeping Engage Your Core with a Top-Tested Exercise Ball Good Housekeeping Should you exercise with a cold? The expert advice Women's Health 20 Totally Free YouTube Workout Channels for Every Type of Fitness Good Housekeeping How to Optimize Your Workout to Boost Your Mood The New York Times 13 best cardio workouts for weight loss, ranked by experts Women's Health Experts on how to find the best mix of exercise for your age as a woman Australian Broadcasting Corporation Hate Exercise? We Made This 10-Minute Workout Just for You. The New York Times ‘Cardio drumming’ is the hot, new exercise trend to purge your daily anger and frustration New York Post Aerobic Exercise: Randomized Controlled Trial Data Suggest Qualified Benefits for Erectile Dysfunction Psychiatrist.com Exercise for over 50s Hackney Council Rethinking cardio exercise Harvard Health A 30 (ish)-Minute, Low-Impact, Cardio Pool Workout Everyday Health At 67, Denise Austin Demonstrates ‘Fun’ Calorie-Burning Move to ‘Work Your Waistline’ Prevention The Best 15 Workouts for People Who Hate Exercise The Healthy @Reader's Digest Swimming & Aquatics City of San Antonio (.gov) New research finds half-cardio, half-strength training reduces cardiovascular disease risks • News Service Iowa State University Massive study uncovers how much exercise is needed to live longer American Medical Association The Full-Body Pool Workout That Doesn’t Involve Swimming (Published 2023) The New York Times Working out your brain Harvard Health The Great Debate: Cardio vs. Strength Training RWJBarnabas Health How Much Should You Exercise Per Week? Cleveland Clinic Health Essentials Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association | Circulation American Heart Association Journals High-intensity Exercise May Reverse Neurodegeneration in Parkinson’s Disease Yale School of Medicine Why Walking Isn’t Enough When It Comes to Exercise Time Magazine The best exercise equipment for seniors National Geographic Comparative Efficacy of 5 Exercise Types on Cardiometabolic Health in Overweight and Obese Adults: A Systematic Review and Network Meta-Analysis of 81 Randomized Controlled Trials | Circulation: Cardiovascular Quality and Outcomes American Heart Association Journals Strength exercises you can do at home British Heart Foundation How Exercise Can Lead to a Healthy Gut Cleveland Clinic Health Essentials UTSW studies clarify link between exercise, risk of heart disease: Newsroom UT Southwestern Medical Center Exercise during cancer treatment: 4 things to know MD Anderson Cancer Center Exercise for heart failure: tips for exercising safely British Heart Foundation Short bursts of exercise may offer big health benefits Harvard Health Clown Cardio Doesn’t Take Exercise Seriously (Published 2024) The New York Times 150 minutes of aerobic exercise per week reduces liver fat, study finds Penn State University 6 Low-Impact Cardio Exercises That Won't Hurt Your Joints Good Housekeeping |
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