Aerobic Exercises to Do in Front of the TV
When you think of aerobics, you may envision a class being led by a fit and cheery instructor, with the students doing their best to mimic the movements. However, this isn’t the only way to get in this fast-paced form of exercise, and the class setting may not be for everyone.
But whether you’re in a class or at home, MayoClinic.com recommends that you get at least 150 minutes of moderate-intensity aerobic exercise per week. One way to do this – and enjoy some entertainment at the same time – is to do aerobic exercises while you watch TV.
Park your treadmill near your TV and you have an easy and effective method for doing aerobic exercise while you catch your favorite show. You can choose your speed and incline on the machine, so you can make your workout as intense as you like.
Walking on a treadmill for one hour at a speed of 2 mph will burn around 200 calories for a 160-pound person, but keep in mind that increasing the speed and incline will also increase your calorie burn. Just be careful not to become so involved in your TV watching that you misstep and go flying off the back.
Riding a stationary bicycle offers a low-impact form of aerobic exercise that works especially well for people who are more comfortable remaining seated. Stationary bikes are also an ideal choice for TV workouts because they don’t require a lot of concentration.
Like a treadmill, you can change the settings on a stationary bike to alter the intensity. According to Merck, you should start with the wheel tension set so you do 60 rotations per minute, gradually increasing that number as you become more fit.
Elliptical trainers are another option for aerobic exercise, and there are even some advantages over treadmills. Elliptical machines are low impact, so there’s less stress on your joints and back, and many are also equipped with movable handles so you can work out your upper body as well.
Apart from providing a more complete, whole-body workout, ellipticals are also compatible with TV watching. Like the stationary bike, you don’t have to focus much on what you’re doing.
Nonmachine Cardio Options
You don’t have to have a piece of exercise equipment to get in your recommended aerobic workouts each week. Jumping jacks or even just jogging in place will get your heart rate going. If you have the space, grab a jump rope and revisit your playground days.
Jumping rope burns a whopping 730 calories per hour for a 160-pound person and works your arms, shoulders, chest and legs. Other intensive aerobic exercises to try in front of the TV are the mountain climber, squat thrusts, high knees, burpees and jump squats.
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