Virtual Fitness: How To Do A BOSU Dyno Plank

Strengthen Your Heart, Legs, Arms And Core With The Dyno Plank
BOSU Dyno Plank Set Up: Use the BOSU Powerstax >link< under two BOSUs. Begin the routine on the highest stack, and work toward the lowest to finish.
INSTRUCTIONS: Start on the highest stack. Jog quickly in place as you count to 4. Perform 4 planks. Then switch to the next BOSU. Jog quickly in place as you count to 4. Perform 4 planks. Switch to the last BOSU. Jog quickly in place as you count to 4. Perform 4 Alternating Single Leg Planks. Repeat routine for 2 to 4 cycles, or to tolerance.
HOW TO USE THIS ROUTINE: 1) Use it as a warm-up for strength training, or stretching. 2) Use it as a 20-minute cardio circuit routine.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Squat-to-Jump Back

Squat-To-Jump Back Performed With A Medicine Ball Uses Only 3 Moves
SQUAT-TO-JUMP BACK bodyweight exercise strengthens the heart, thighs, legs, arms and shoulders. This exercise can be used as a warm-up before strength training or stretching.
VARIATION: To increase workload, add a push-up after the jump back.
MODIFICATION: to reduce workload, eliminate the medicine ball, or substitute an air-filled ball.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Start A Cardio Exercise Routine



WALKING IS THE QUICKEST WAY TO START A CARDIO EXERCISE ROUTINE


How To Begin

Invest in a good pair of supportive athletic shoes designed for specifically for walking.

Check with your health care practitioner about your plans to start a fitness routine.

Based on your health, your doctor will either give you the go ahead, or restrictions.

Where Should You Walk?

Sidewalks – Local Parks – Recreation Centers – Treadmill

How Much Walking Should You Do?

 > Start with several minutes of walking 2 to 3 times weekly, skipping a day in between to rest.  

> If you get tired, cut down on the time or distance.  You may be doing too much. 

> As your heart gets stronger, increase your walking time to 15 minutes every other day. When that routine feels easy, then add on another day, and increase your time to 20 to 30 minutes.

> Your end goal is to exercise your heart on most days of the week, for 20 to 30 minutes.

How Fast Should You Walk?

Remember the words perceived exertion.  That means you should exercise according to how you feel. If you feel you’re working too hard, then slow your pace down.

While doing a cardio walk, you should be able to carry on a simple conversation.

Your efforts should not feel easy or too difficult.

 If you feel winded and worn out, cut back on your pace, or the amount of time your exercising, or both.

If you push too hard, you’ll feel exhausted.  When exercise makes you feel unwell, you’ll want to quit.

How Fast Should Your Heart Beat?

The Heart Rate Zone (HRZ) is a guideline to understand how hard your heart is working.  You can use HRZ charts to assess your cardio walking efforts.  

Age and gender are determining factors when using the HRZ. 

Heart Rate Zone Information

MayoClinic “Exercise Intensity: How To Measure It”

American Heart Association: ” Target Heart Rates Chart”


Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  To read her complete bio, visit the About Page.