Written by Jeff

Non-GOTM pictures credited by hover notes – move cursor over image

Disclaimer – I am not an expert in health, fitness or aerobics and I am supplying these instructions which work for me as an incentive for others. Any use of these are at the risk and discretion of the reader. No recommendations are implied or suggested. What follows is ONLY an explanation of my routine and how you may find it useful if you so desire. Always check with a health professional before beginning any exercise routine.

The Aerobic Exercises Explained

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Step-touch (or Step-tap) – Standing with both feet together, move the right foot out to the right a bit past shoulder width. Move the left foot next to the right foot touching the sides of both feet together. Next, move the left foot out to a little past the left shoulder and then bring the right foot next to the left foot until it touches. Repeat these steps in time to the music.

Arm movement: Move the arms shoulder width apart in front of you and then back together in time to the music and clap as the feet touch (the arms are brought together).

Video: http://www.youtube.com/watch?v=u1ZFiwJJXSQ The video does the step-touch for only the first minute. Stop the video at the one minute mark to avoid confusion. You might want to use the arm movement demonstrated in this video if it is easier. ALSO NOTE – in this video, the feet do not touch, but are placed slightly behind one another. I prefer the method described above, but use whichever you prefer.

Here is another video – Try to aim for a movement that is a bit faster than their version of the LOW IMPACT and a bit slower than the HIGH IMPACT. http://www.youtube.com/watch?v=u8EM6hQAAXU

Grape Vine* – This is one of my favorite moves. It looks complicated, but it is really pretty easy. Start with both feet together. Move the right foot out a large comfortable step. Bring the left foot to the right so that it ends up behind and slightly to the right of the right foot. Next, take a slightly smaller step with the right foot and then bring the left foot next to it so that both feet are together. Repeat the procedure with the other foot. Step to the left with the left foot and bring the right foot behind it and slightly to the left of the left foot. Take a somewhat smaller step with the left foot and bring the right foot next to the left foot.

Arm movement: Holding arms down, swing them so they criss-cross once or twice and with the last step, clap your hands as the feet come together. Clapping helps me keep time to the music.

Video: http://www.youtube.com/watch?v=cV_AM4P1OEg&feature=channel Stop at 1:45 to concentrate only on the low impact version. Use the arm movements demonstrated in the video if they are easier.

Mambo-Right – Keeping the left foot “in place,” move the right foot forward and then backward in time to the music. The left foot raises slightly as the right foot is moved forward and backward. Keep time to the music.

Arm movement: Swing the right arm in front as the right leg goes forward and swing the left arm towards the back. As the foot moves back, move the right arm back and the left arm forward. (Mambo-Left is the reverse of Mambo-Right leaving the right leg “in place.”)

Ham Curl* – Start with both feet together. This is similar to the Knee Lift except the knees/legs are pointed outward as a slight step is taken and the knee is not brought straight up. Turn your body slightly to the left and take a step to the left with the left leg and as you are doing that, lift your right leg and bend it, pointed slightly toward the left so that the calf moves toward the back of the thigh as close to touching the thigh as possible (you probably won’t be able to touch the back of your thigh, but that is the correct motion). Return the right leg to the floor. Repeat the process to the other side, stepping with the right leg and as you are taking the step, bend the left knee so that the calf moves toward the back of the thigh as close to touching the thigh as possible. Return the leg to the floor so both feet are once again together. (The motion is similar to ice-skating.)

Arm movement: Similar to the alternate lunge movement, move the right arm up and toward the left as the right leg is being raised. Repeat with the opposite arm and leg. Use the arm movement demonstrated in the video if preferred.

Video: http://www.youtube.com/watch?v=ehk-JSuRqL8&feature=channel Stay with the low-impact version which stops at :45.

Modification: Half way through the routine, try double pumping so that you lift the right leg and arm, the left leg and arm and then the right leg and arm twice. Repeat to the other side lifting the left leg and arm, the right leg and arm and then the left leg and arm twice. Repeat the double pumping for the remainder of the time.

V-Step* – This is a variation of the “Out-out, In-in” exercise. Picture a V on the floor with the two branches of the upper part of the V a bit wider than shoulder width. Start with both feet together. Move your right foot up and to the right so that it is at the upper tip of the right branch of the V. Move the left foot so that it is on the left, upper branch of the V. Next move the right foot backward so that it rests on the point of the V and then bring the left foot next to it. Repeat these moves for the allotted time.

Arm movement: I tried a number of different arm movements with this exercise, but the one that works best for me is a rowing motion out in front. Make a fist with each hand with fingers/palms facing downward. Bring your hands together, arms extended and move in a downward circular motion in time to the steps so that the hands start circling to the right with the right step and back to the left as the left foot moves up and over. When stepping back to the point of the V, bring the fists back to the waist and begin arm movement anew with the next right step.

March-tap – Similar to the straight march, lift the right foot slightly and return to the ground, then lift the left leg, then right leg and lastly tap the toe of the left foot. Lift the left foot slightly and return the foot to the ground. Lift the right leg and then the left leg. Lastly, tap the toe of the right foot to the ground. Repeat for the allocated amount of time.

Arm movement: Pump arms up and down. You may want to clap with each tap if it helps to keep the timing.

HINT – I find it easier to keep time to this exercise if I exaggerate the motion of the step and especially the tap.

Leg Kick – Moving in time to the music raise the right foot and while raising, kick to the left side. Don’t kick too hard or too high. The foot shouldn’t be more than 4-8 inches off of the ground. Bring the right foot back and down next to the left foot. Raise the left leg and while raising it, kick out to the right. Return the left foot next to the right foot. Repeat for the allotted time.

Arm movement: As the right leg is moved, swing the left arm toward the right side of your body. Repeat this to the opposite side with the left leg. This will provide a slight twist to the torso. Be careful not to twist too much. Don’t strain!

NOTE – Warm up prior to beginning any exercise routine. Here is a short three-minute warm up. If you prefer, you can do your own stretch and bend warm up. Make sure that all muscle groups are worked.

http://www.youtube.com/watch?v=Y-jqhCx5pl0&feature=related

Below is the link to the article which describes many of the moves I have tried to describe here. Having two sets of descriptions might prove very helpful in guiding you to explore some of these exercises. If you have questions, leave a comment and I will certainly respond as timely as possible.

http://www.allspiritfitness.com/library/features/aa041902d.shtml

Some final Hints and Thoughts

HINT – When choosing a workspace, make sure there is enough room all around to allow for moves like the leg kick and grape vine.

HINT – Towel off during the Moderate exercises and/or take a sip. Try not to stop the routine completely. Slow down to take a sip or towel off, but try to keep moving.

NOTE – After some time, if you have made good progress and your health care professional agrees, you may want to step up to high impact versions of some of the moves. A number of the videos above had high impact versions for you to review.

NOTE – After you have finished your routine, do a cool down routine such as this:
http://www.youtube.com/watch?v=H0jVsQRuZso&feature=channel

My Complete Routine

Here is my specific aerobics routine that I do at least five times a week. Keep in mind that the Extended exercises (with asterisks) are done twice as long as the Moderate exercises.

Part I	Part II
straight march	lunges*
out out*	straight march
lunges*	out out*
heel dig	heel dig
knee lift*	knee lift*
step touch	mambo left
grape vine*	grape vine*
mambo right	leg kick
ham curl*	ham curl*
v step*	step touch
march tap	v step*
REST IF NEEDED	march tap

NOTE - There are two places in Part I of the routine where two Extended exercises are done back-to-back. This is to get the heart rate higher at that point of the program. If this proves uncomfortable or too much of a stretch, move the exercises around to avoid having two Extended back-to-back. Keep in mind, however, that many health professionals encourage short bursts of higher heart rates if you are cleared for this level of exertion by your health care professional.

SPECIAL THANKS to Andrea Austin and Expert Village for the videos on the Internet.

SPECIAL THANKS also to Spirit Fitness for their article about aerobic fitness.

Read Extend Life with Boom-Aerobics – Part I

Read Extend Life with Boom-Aerobics – Part II

Gardening on the Moon, www.gardeningonthemoon.com, originally published this post