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ADAPTED LOW-IMPACT AEROBICS


If you are confined to sitting activities on a temporary or permanent basis, low-impact aerobics can be incorporated into your exercise program. Gather up some music with 135 beats per minute for the aerobic activity and under 124 beats per minute for warm-up/cool-down. The following activity is an example of an adapted workout session.

Warm-up: Arm flexes--Bend elbows, move arms in opposition, extend downward and back up, use some shoulder movement to give the exercise "style." Increase intensity by straightening out the elbow joint or lifting the arms in front of the body. Decrease intensity by using smaller movements. If you are able, lift legs while sitting in time to
the music. Do not twist the body. Maintain balance and do not overuse the muscles.

Aerobic activity: The swim--Incorporate the swimming movements into your low-impact aerobic session. You can use the upper-body swimming strokes such as the crawl, dog paddle, and breaststroke. Be careful of strokes that lift the arms overhead or move the arms in a backward motion. Start out slow and increase intensity by increasing the range
of motion. Maintain balance throughout activity. Stay within your target heart range and do not overuse the muscles. Be creative in your combinations. Use only exercises appropriate for your physical ability.

Cool-down: Upper-body stretch-Clasp your hands in front of your body and press your palms forward. Release and repeat three to five times. Wrap your arms around your body as if giving yourself a hug. Squeeze and release.

Tune-Up is the best example of low-impact aerobic exercise with resistance, which combines massage, acupressure, and reflexology in one single system.

Tune-Up has all five important benefits:

Enjoyable – A pleasant, positive response from the program insures compliance.

Safe & Simple – Reaching your goals should not interfere with other health conditions.

The program is simple to follow.

Effective – In a shorter period of time you should be able to reach all goals.

The energy you spend during the exercise program is applied for achieving more health benefits.

Universal - The exercise can be applied to different areas of the body to reach

different goals by people with different conditions, age, life style, etc.

Affordable - The price is a reasonable one-time payment.

You can start TUNE-UP with just a 2-minute session.


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Article © copyright Mikhail Levitin Institute | Graphics and Design © copyright Steven Monk