Written by Jeff

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One of the wonderful benefits of living in the current era is the sense of “community” that has developed among those who are life-long learners and enjoy learning new things. My wife and I often hike through the Sonoran Desert where we currently reside, but in the summer we seek relief by going to the “high country.”

High country is the term used for the mountain region of Arizona such as Payson, the Mogollan Rim, Prescott, etc. We recently headed for the mountains of Prescott which offer a 10-20 degree cool down from our desert home. We had heard about the Watershed Trail near Goldwater Lake and we were interested in seeing that area. We were off to a late start and we weren’t sure if we would get to finish the entire trail, but we would do what we could.

As we were ascending the mountain, I looked at some of the dying Alligator Junipers. They get the name from their alligator-like bark (see picture below).

On one of the trees I noticed this large black and yellow beetle. While I find some bugs creepy, this one was rather attractive. I took a couple – of pictures so I could try to identify it once I returned home.

Listed below are a few of the websites I used to try and I.D. the beetle!

What’s That Bug – http://www.whatsthatbug.com/
BugGuide.Net – http://bugguide.net/node/view/15740
What’s Bugging You – http://arthurevans.wordpress.com/

I looked and looked, but couldn’t quite narrow it down. Luckily, What’s That Bug has a request form for those who would like to have a positive ID of a certain insect. Of course there is the customary proviso that they cannot answer all requests which is quite understandable. Since I wasn’t getting anywhere with my personal quest, I decided to submit a query. Here is the email:

Beetle Identification
Location: Prescott, Arizona
August 20, 2010 1:28 pm

Dear Sir (or Madam): We were hiking in Prescott, Arizona and saw several of these beetles on the bark of Alligator Junipers/Pines. Would you be able to identify them for me? I found similar looking beetles (on the web site) that were solid black, but none with the yellow-stripped sides. Thank you for your consideration.

Signature: Jeff Ross

AND low and behold, here is the response:

Hi Jeff,

We do not know why Chalcolepidius apachianus, which we identified on BugGuide, does not have the common name Apache Click Beetle. Bugguide has no information on the species, but indicates it has been photographed in Arizona and Utah. Since there is not much information to be found online for the beautiful Chalcolepidius apachianus, we will propose a second name: Skunk Stripe Click Beetle.

So… Chalcolepidius apachianus! Of course! I don’t know if I like Skunk Stripe Click Beetle though. How about you? Isn’t it wonderful that we can find this wonderful information? Now I can update my photographic tags to include the correct name. I encourage everyone to write to experts in the field when presented with a situation like this. More often than not, I have had success.

I will write about another incident in the North Country of Minnesota in my next post. Until then, keep observing those living things around you and enjoy learning about them. Have you had any similar experiences in finding people to help ID bugs or plants?

When we returned to the parking area we were greeted by a field of orange Globe Mallow and Sunflowers. They were a bit wilted, but still a heart-warming site after a long trek up hill!

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

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

It is one of those natural ironies that in the desert where water is at a premium, when it does rain significantly, the water wreaks havoc while running wild over the land. The operative word is OVER , as it does not seem that the water soaks in very much.

We learned early that the water could be cajoled, but not contained or completely thwarted. See the story of our wadi for one specific example.

From January 18, 2010 through January 23, 2010, we received almost five inches of rain. We barely made ten inches for the entire year last year and the part of the Sonoran desert in which we live usually receives between 10-12 inches of rain annually.

Here are some pictures of the streets near our house and what happens after a major rainfall.

The cactus don’t often get a chance to “go swimming,” but our golden barrel cactus enjoy a good drink once in a while!

The water has a path through our backyard. The water starts far away from our house and runs through the yard and then through other yards several blocks from us.

The five days of rain kept the ground so wet that fences fell down as the posts came loose in the mud.

Some fences had their posts uncovered and left practically bare.

As the water traveled through the neighborhood, it made its own riverbed when an easy path could not be readily “found.”

In the desert, we plow sand and mud instead of snow.

The mud covers parts of the street as the water carries it on to the road and it creates a berm which has to be dealt with later.

The dirt became so wet that our trellis laden with a heavy load of “snail vine” or “corkscrew vine” almost fell over so we tied it to a tree in our yard until the soil can dry out!

The dry riverbed we put in place after our first storm has worked well and changed a raging stream into a calm, slow-flowing stream. This leaves most of our sand and dirt in place.

As the rain falls, it creates puddles that serve as temporary watering holes for the animals. Within a day after the rain, these were gone!

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

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

(Continued)

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

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 providing these instructions which work for me as a potential 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.

Aerobics Music

IMPORTANT – Music is not essential for doing aerobics. It does help to provide timing and rhythm and may make the experience more interesting, but it is not necessary. Exercise is the important ingredient. Don’t let the lack of a music collection stop you from getting involved.

When first starting with only a few songs, they can be played on a PC using iTunes or other software in the shuffle mode. Some MP3 players also have a shuffle mode. This assures that the songs are not played in the same order every day and helps to keep the routines fresh. If a song is longer than the amount of time needed, use the remainder of the song for the next exercise or skip to another song to begin the next exercise. This really depends on your time limits and your exercise preferences. My version of She Works Hard for the Money is more than five minutes long. I use it for three different exercises; either two Extended exercises for two minutes each sandwiching a 1-minute Moderate exercise between it OR two Moderate exercises with one Extended exercise sandwiched between them and then skipping to the next song. If you are using music, pick a rhythm that is comfortable for you for each of the exercises and use that as your guide.

NOTE - I don’t recommend that anyone purchase any specific songs for the purpose of exercising to them. Find songs in your collection that will suit your pace. If you don’t have appropriate tunes, ask a friend if they can lend you a couple of CDs with appropriate songs. A CD with disco songs would probably be a good bet. I also noticed that the faster country songs often prove quite workable. Visit your library and borrow several CDs to try at home and once you have found songs that work for you, they can be purchased on line or at your local store.

I remove songs from the list from time-to-time and add new songs when I find one that is appropriate. Most of these songs have a heavy beat that I am able to follow. I don’t have a very good sense of rhythm, but I manage to get by with the songs listed and other similar selections. You might notice that the songs I highlighted are moderately paced. If I find a song too fast, I adjust the exercise to every-other beat until I work up to the faster speed. If a song is too slow, I exercise to the half-beat. If either of the above doesn’t work, I remove the song and find a suitable replacement. Once you begin, you will find out what is comfortable for you to do.

The important thing to take away from this is that there is not one correct way to do this. There are numerous variations, but to quote Nike, “Just do it!”

Footwear – I have found it easier to do the aerobics moves in athletic socks if they are done in a carpeted area. The feet are able to glide and move naturally.

When doing the exercises on a hard floor such as tile or wood, I found it easier to do them in a slipper-type shoe with rubber soles rather than a sneaker/athletic shoe. The sneakers “grabbed” too much and caused more discomfort to my knees.

Experiment to see what works best for you. Safety and stability are the most important things.

The Aerobic Exercises Explained

It is difficult to explain precisely a physical activity, but I will do my best. If , at any time, the explanations below seem vague or confusing, review the descriptions at this link:

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

The referenced article has five pages which are all worth reading, but the steps are described on page 4. Read each description along with the description below and you should have a good idea of how to do the moves.

If you still have questions, leave a comment and I will respond via a follow-up comment to any questions about Boom-Aerobics.

The explanations of each of the aerobics exercises I use in my routine are listed below. Where available, I provide a link to an online video of the exercise. Keep in mind that not everyone does exactly the same movements. There may be a slight variation. If you find variations, select the one that you favor.

NOTE - The goal of aerobics is to give your heart and lungs a work out. With each exercise, there are arm movements. Any arm movement will do although they should be vigorous enough to help keep the lungs and heart working. I will describe what I do, but feel free to alter, change-up or modify the arm movements.

REMEMBER – If any exercise causes pain or discomfort, stop immediately. It is perfectly acceptable to remove an exercise from your routine if it bothers your knees, etc.

The Moves

Straight March – This is sometimes referred to as marching in place. Pick out a moderate rhythm and move your feet up and down while pumping your arms. Pump the arm opposite the leg being lifted. Your foot should only come off the floor by three to six inches.

Video Example: http://www.youtube.com/watch?v=IoqOHjCMBQg&feature=channel

This video combines the march and the jog. Pay attention only to the march which stops at 1:15. Pump your arms higher than is demonstrated in the video for a better workout. Also…don’t lift your legs as high as is demonstrated on the “high movement option.” That is better left to the knee lift.

HINT - When watching the video a small advertisement may appear on the bottom of the screen. Click the “x” to close the ad. If there is a larger advertisement, I am sorry to say you will have to let it run.

Later in your development, you may want to move to the high impact version. If you are just starting an aerobics routine, stick with the low impact exercises.

Out-out, In-in * – Stand with your feet next to each other about shoulder width apart. Move your right foot out until it is just beyond your right shoulder (6-8 inches). Next, move your left foot out until it is just beyond your left shoulder (6-8 inches). Follow this by returning your right foot to the original position and finally bring your left foot to its starting point. Repeat this routine in time to the music.

Arm Movement – I punch my arms out to the right each time I move my right foot out and to the left each time I move my left foot out. On the “in move,” I bring my arms back to my side or waist. An alternate would be a circular motion with both fists together in front.

HINT – It is sometimes easier for beginners to begin the exercise without any arm movement and then once the feet are moving correctly, initiate arm movements.

Lunges * – Stand straight with both feet together. In time to the music, turn slightly to your right and move your left foot out to the left side and at the same time, move your arms up and over your head to the right. Bring your left foot back next to your right foot. Turn slightly to your left and move your right foot out and move your arms up and out to the left. Repeat this in time to the music.

Alternate arm movement – If using both arms is difficult, start by thrusting just one arm in the appropriate direction. As you move your left foot out, push up and to the right with your left arm. Reverse for the right foot.

Here is a video. You want to pay attention to the low impact version (stop at 1:06). You may graduate to the high impact version later. Modify the arm movements to make it easier if necessary.

Video Example of the Lunge:

http://www.youtube.com/watch?v=ScSFlRrPLPY&feature=channel

Heel Dig – With your feet together and in time to moderately paced music, step forward with your left foot, placing your heel down a comfortable distance in front of you. Quickly bring your left foot back. Next, move your right foot out comfortably in front of you and place your right heel down. Return your right foot so both feet are together again. Repeat these steps for the allotted time to complete the exercise.

Arm Movement – Move the same arm forward as you move your foot forward; left with left and right with right. You can alter this in any fashion that is comfortable for you, but keep your arms moving.

Knee Lift* – Standing with both feet together and keeping your back straight, lift your bent right leg 8-12 inches straight up keeping the knee bent and return the leg to the ground and straighten as it is lowered. Repeat the move with the opposite leg. Remember, don’t lift your leg too high. There should be no pain.

Arm movement: Lift both arms up and to the opposite side of the leg being lifted. If arms get tired, change to an arm pumping movement such as the one described in the straight march. After a while switch back to the arm movement described above and alternate on and off to avoid fatigue.

Extend Life with Boom-Aerobics – Part III will complete the explanations of the moves with more hints. Don’t wait to start exercising though. You may use parts I & II to begin to develop a personal routine that will work for you. Remember to consult your health care professional first.

Read Extend Life with Boom-Aerobics – Part I

Read Extend Life with Boom-Aerobics – Part III

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.

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

Written by Jeff

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

For those who may have followed my broken foot ordeal on this blog, I am happy to report that I have returned to near-perfect form. One of the most serious challenges I faced following my recovery and physical therapy was reestablishing my exercise routine. After six weeks of relative inactivity, I was amazed at how much mobility I had lost.

Of course my foot healed just in time for the heat of summer which is a big deal in the Phoenix, AZ locale. I visited several health clubs, but the idea of having to leave the house to exercise and travel back and forth 20 minutes each way just wasn’t appealing.

Calisthenics have always been a part of my exercise routine. They can be done almost anywhere, generally don’t need any equipment and they are easy to learn. During the more reasonable weather, I would often walk a couple of miles a day including several minutes of power-walking (That’s how I broke the bone in my foot!) in addition to the calisthenics. This is impractical during the heat of the summer unless I wanted to awake very early to attend to the walk and gardens. I needed a new plan especially since I was eager to get back into shape. Whatever I did had to be “low impact” since I was recovering from a broken bone in my foot and I do have some knee problems.

I decided to study aerobics routines to see if this would suit my needs. I soon realized that I would have to modify them for my age and skill level. Aerobics, simply stated, is any exercise that causes the participant to breathe faster and increases blood circulation. The exercises increase lung capacity and help to keep the heart strong. I might also add to that definition “and creates perspiration.” Perspiration is my indicator that I am working and my body is making progress. If I am not sweating, then I don’t feel that I am exercising enough. This is not scientific, but my personal bias.

In any event, I went to my local library and checked out several DVDs with aerobics exercises. Unfortunately, there were no books or DVDs directed at people who are currently described as “boomers.” After watching several of the available videos, I focused mainly on using the Internet and the Fat Burning Workout for Dummies (DVD), ASIN: B000BCE9CC for further investigation. In the video, Gay Gasper (instructor) explains the basic aerobics steps. At times, she seemed to move very quickly and I needed to replay certain sections multiple times until I understood the move. Keep in mind that I am rhythmically challenged. It was two full weeks before I felt comfortable with all of the basic steps and felt I was doing them accurately.

The video was important because it grounded me in the language of aerobics and thus I was able to search the Internet for videos and other written instructions. Later in this article (Parts II & III), I will list the sites I used as well as notes about what I found important to understand or modify for boomers who want to use aerobics to stay fit.

I knew at the beginning of this journey that I would not be able to keep pace with someone much younger or in much better condition than I am in currently, but I wanted to establish a personal routine that would help me maintain my health and provide appropriate exercise. Aerobic training involves established routines where the person doing the exercises moves quickly from one aerobic exercise to another stringing five, six or more of these moves together to compose a routine. As I have noted elsewhere, I am rhythmically challenged and I didn’t want to spend time learning the more sophisticated transitions from one exercise to another. I concentrated on doing individual Low Impact aerobics exercises as separate units. While probably not as much fun or entertaining as involving many moves in an established routine, I find this to be a good method for me. I am also not ruling out putting together some routines in the future.

I consulted with my doctor to make sure that I was physically fit to begin doing the exercises I was developing. Anyone who is beginning a new or modified exercise program should consult with their health professional. What I knew from many prior experiences was that just starting an exercise regimen was important. It doesn’t make that much difference how strenuous the exercise routines are; just get started and stay motivated. If the entry point selected is too difficult, scale back quickly to keep discouragement at bay. If the entry point is too easy, increase the difficulty slowly until an appropriate exercise level is reached.

It is important to remember that if any exercise is causing pain, it should be stopped. This type of exercise program is not designed to cause pain. During any exercise routine ample water supplies should be at hand to make certain that hydration is maintained (Desert dwellers are experts in this practice!). Needless to say, dress appropriately with any support garments that are needed. Oh, one other thing before I forget. Any time you feel out-of-breath or tired, take a rest for a minute or two. Divide the exercise session in half and take a four or five minute break between halves until you are able to work through the entire routine

I exercise at least five days a week. I like to get this done in the morning while my energy level is still high. During the Sonoran summer this is important as the heat can take its toll as the day wears on. I begin with 15-25 minutes of stretching and calisthenics. I make sure that I start with arm and leg stretches and then I do the following:

• Two sets of push ups
• 1 set of sit ups with knees bent, soles of feet resting on the floor
• 1 set of left knee bends not to exceed a bent knee of more than 45-60 degrees
• 1 set of sit ups with knees bent, soles of feet resting on the floor
• 1 set of right knee bends not to exceed a bent knee of more than 45-60 degrees
• 1 set of sit ups with knees bent, soles of feet resting on the floor. Move right elbow toward left knee
• 1 set of full knee bends not to exceed a bent knee of more than 45-60 degrees
• 1 set of sit ups with knees bent, soles of feet resting on the floor. Move left elbow toward right knee
• 1 set of full knee bends not to exceed a bent knee of more than 45-60 degrees

Once this is completed, I rest for a minute or two and begin the aerobics routine focused on the following exercises:

Straight March
Out-out, In-in *
Lunges *
Heel Dig
Knee Lift*
Step-touch
Grape Vine*
Mambo-Right
Ham Curl*
V-Step*
March-tap
Leg Kick

For lack of better terms, those moves followed by asterisks will be referred to as Extended and those without the asterisk will be called Moderate. The goal is to perform the Extended exercises for twice the time as the Moderate exercises. Thus if I did the straight March for 30 seconds, I would do Out-out, In-in for 60 seconds. If the Straight March was done for a minute, I would do the Out-out, In-in for two minutes. Adjust the times to those that are comfortable for you and your level of fitness. There is nothing wrong with doing Moderate exercises for 15 seconds and Extended exercises for 30 seconds. The key is to get started. The amount of time spent on each exercise can always be increased. When increasing the times, increase them for all Moderate moves at one time and all Extended moves at one time otherwise keeping track of times for individual exercises will become a burden and that doesn’t encourage exercising.

I searched the Internet to find a list of songs that would be appropriate for aerobic exercises and there was surprisingly little information. I found references to the pace of the songs such as 120-160 beats per minute. I disregarded this and rounded up songs from my collection that would be appropriate for the pace I wanted to maintain. This was done through trial and error. These are a few of the songs I use for my aerobics routine. I use many more than those listed, but this will provide an idea of how I am working my routine. I find rotating the music gives some variation so I avoid using the same songs day after day to keep the exercise routine fresh and interesting.

Jambalaya – John Fogerty
Mockingbird – Carly Simon and James Taylor
The Old Man Down the Road – John Fogerty
Proud Mary – Creedence Clearwater
She Works Hard for the Money – Donna Summer
So What – Pink
Tell Me About It – Delbert McClinton and Tanya Tucker
(You Never Can Tell) C’est La Vie – Emmylou Harris

Extend Life with Boom-Aerobics – Parts II & III will discuss each Aerobic Exercise and the appropriate techniques.

Read Extend Life with Boom-Aerobics – Part II

Read Extend Life with Boom-Aerobics – Part III

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