In this video, you will learn a lung exercise to integrate into your fitness routine with a partner
Cardiovascular exercise is important for maintaining good levels of health and fitness. For more inspiration, be sure to take a look at the other cardio exercises in this program, geared specifically towards older adults
Learn how to practice this simple lunge exercise with a partner as part of your cardio exercise routine by following the simple instructions in this tutorial.
Voice-over by volunteer Lizzie Da Costa
Why not say hi on Facebook? https://www.facebook.com/Sikana.how/
Cardio Fitness Workout in pairs: Lunges
In this video, you will learn a cardio-improving exercise called “Face to face lunges, in pairs” to be completed with a partner.
Please have your physical fitness checked beforehand by a doctor.
When practiced regularly, cardio-vascular exercises help to maintain good respiratory capacity and blood pressure.
This exercise consists of two stages: positioning, then movement.
Stand face to face,
with your legs hip-width apart.
As the older adult, you will be receiving support in this task. As such, hold onto your partner's hands.
The older adult should then step back with the right leg, and slowly lower themselves into the lunge position.
As you do so, make sure your left knee does not go past your left foot.
Lower yourself to a level you feel comfortable with.
Then, push up with your bent right leg and then step forward back into your original position.
Now repeat the process with your other leg.
Focus on keeping your back straight and vertical throughout.
Always begin this exercise slowly, so that your heartbeat and breathing increase only gradually.
Now, do this exercise in two sets of 10 repetitions, taking a 30 second break between each set.
Complete the task at an intensity you feel comfortable with.
Your ease of breathing will act as an indicator.
If you can speak easily during the exercise, then you are performing below your capabilities.
But if you are no longer able to speak, you are pushing yourself too hard.
With practice and time, gradually increase your speed performing the exercise and the number of repetitions per set.
Over to you!