Early Birds Are Committed to Their Early Exercise Regime!
Though New York is chilly, Mary Lou Cannon, RRT and the AM Coffee Club get up early to exercise!
Though New York state is very chilly this time of year, the members of the Rochester General Pulmonary Rehabilitation AM Coffee Club get up early to exercise!
WebMd.com tells us there is no easy way to determine whether your heart rate is at the right level during aerobic exercises. But as general guide- lines, if you can’t talk and exercise at the same time, you are exercising too hard. If you can talk while you exercise, you are doing fine. If you can sing while you exercise, you may not be exercising hard enough. The site recommends the exercises listed here to get your New Year off to a good start!
Lower Body Exercises
Knee extensions: Sit in a chair with your feet slightly apart. Breathe out as you straighten your knee and raise your lower leg. Breathe in as you bend your knee and return your foot to the floor.
Leg lifts: Sit in a chair with your feet slightly apart. Breathe out as you lift one leg straight up so that the knee rises toward your shoulder. Breathe in as you return your foot to the floor.
Step-ups: Start on a flight of stairs with a banister to hold. Breathe out as you take one step up. Breathe in as you step back down.
Upper Body Exercises
Arm extensions: Start with your arms by your side. Breathe out as you raise one arm to shoulder height, keeping the arm straight and pointing to the side. Breathe in as you return the arm to your side.
Elbow circles: Sit or stand with your feet slightly apart. Place your hands on your shoulders with your elbows at shoulder level and pointing out. Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.
Elbow breathing: Sit with your feet slightly apart. Lift your elbows to shoulder level and touch your fingertips in front of your chest. Breathe in as you pull your elbows back so that your fingertips separate. Breathe out as you return your elbows and fingertips to the original position.