Exercise Library - Aerobic


Treadmill

     

Instructions:
  • Stand on the treadmill belt and start the machine to make the belt start moving.
  • Adjust the speed or incline of the treadmill to find an appropriate level.
  • Stand up straight with your head looking forward.
  • You can hold the front or sides of the machine for support if needed.



Upright Bike

     

Instructions:
  • Adjust the seat height so that when your foot is extended at the bottom of the cycle there is only a slight bend of your knee.
  • Commence cycling, and build up to your resistance level.
  • You can adjust the level of resistance to make pedalling harder.


Recumbent Bike

     

Instructions:
  • Adjust the seat length so that when your foot is extended at the bottom of the cycle there is only a slight bend of your knee.
  • Commence cycling, and build up to your resistance level.
  • You can adjust the level of resistance to make pedalling harder.


Cross Trainer

     

Instructions:
  • Stand up straight with your feet on the pedals and hands holding onto the longer handles.
  • Bend your knees slightly and pedal forward with your head facing forward.
  • You can adjust the level of resistance to make to exercise harder.


Rower

     

Instructions:
  • Sit on the machine, strap your feet into the foot rests and hold onto the handle with your palms facing down.
  • Straighten your knees and pull your arms in towards your chest and then straighten your arms and bend your knees.
  • Repeat this movement for the duration of the exercise.


Arm Cycle

     

Instructions:
  • Sit in a comfortable seat holding onto the handles of the machine.
  • Move the handles in a cycling motion with your head looking forward.
  • You can add adjust the level to add resistance.


Walk/Jog


Instructions:
  • In the absence of proper equipment you may be able to perform a brisk walk or jog.
  • Make sure you have appropriate footwear and walk at a steady pace with a consistent rhythm.
  • You can increase speed if you feel comfortable to add extra difficulty.