How to Do
The light aerobic class should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the light aerobic class.
Beginning
To avoid injury, focus on good form during each exercise. Maintain a modest heart rate throughout the workout. During this practice, you should be able to hold a brief discussion.
3 to 5 times per week, 15 to 25 minutes.
Movement
The goal of this aerobic circuit is to raise your heart rate. For 1 minute, do the following strength exercises: squats lunges
Dips torso twist pushups
Then, during your active rest, jog or march in place for 1 minute. There is only one circuit here. Rep the circuit 2–3 times more. Between circuits, you can take a 5-minute break. After that, do some mild stretching to relax.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
