High knees require assistance from your core or abdominal muscles. When done at a high intensity and with bounding or explosive knee drives, they can also improve power in your lower body ( 2). High knees activate your quadriceps, hamstrings, calves, glutes, and hip flexors, helping improve muscular endurance, balance, and coordination in these muscles. If you’re working at a moderate pace, you can expect to use about 3.5–7 calories per minute ( 1). When performed vigorously, calisthenic exercises like high knees can burn about 7 calories per minute. High knees are considered a calisthenic exercise on most calorie charts. As you continue alternating knees and arms, you’ll also burn calories. Within a few seconds of beginning the move, you will notice an increase in your heart rate and breathing. High knees are considered a cardiovascular exercise. The high knees exercise is an excellent weight-bearing, full-body movement that increases your heart rate, warms the muscles in your lower and upper body, and prepares you for more complex exercises and activities. Alternate your right and left leg for the desired time.Repeat with your left leg and right hand.Quickly lower your right leg and left hand. Simultaneously, move your left hand up in a pumping motion.
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