5. Easy Exercises & Workbook

This chapter outlines everything you need to begin an aerobic fitness routine. It includes programs for three areas of aerobics: walk/jog, water aerobics, and gym/sports aerobic activities.

Programs

Walk/jog

There are three programs from which to choose.

• Walking Program 1 is for people who are not quite active, returning to exercise after a long layoff, or have some mobility issues.
• Walking Program 2 includes periods where you increase your walking to a brisk pace followed by slow walking or rest. This is best for those who already have some foundation of fitness or ready to move up from Walking Program 1.
• Walk/Jog Program 3 is similar to Program 2, but includes jogging. This is for those who are ready to move up from Program 2 or are already conditioned to begin a more robust aerobic routine.

Water aerobics

If you have access to a pool and are interested in a different type of aerobic workout, these four programs may be for you.

Gym/sport aerobic activities

Gyms offer a variety of aerobic machines you can use for 30-minute workouts. Most also host dance classes many of which are designed for seniors. Many sports can be aerobic too, like swimming, tennis, and cycling.

Cross-training

Cross-training is essential for safe and effective aerobic fitness, so we have created an eight-exercise workout for alternating days. They help reduce soreness and lower your risk of injury.

Two-week workbook

For the sample two-week workbook, we have filled out routines that cover each of these areas. These are only suggestions and you can mix and match or even repeat as you like.

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