BlindAlive.com

Accessible Fitness, more choices for more people

Fitness has always been a concern with regard to both mental and physical health regardless of age, gender, or any other variables that make each one of us unique. And for those in the blind community, fitness is every bit as much—if not more—important.

Exercise for the visually impaired is something that should be incorporated into a weekly, if not daily, routine for a variety of reasons that are both similar and different from people within the sighted community. For those with total loss of sight as well as for those who are low sighted, a lack of regular exercise can bring on a host of other issues, including weight gain, sluggishness, and perhaps worst of all for many, insomnia or a circadian rhythm that has been thrown completely off track.

A quality workout done at the right time of day and at the right pace to meet your unique physical and mental needs is just what the doctor may have forgotten to order. For many blind people, fitness has been a challenge: without someone to guide you and without the ability to drive yourself to the gym, it becomes obvious why so many visually impaired individuals give up—but with the BlindAlive line of Fitness Workouts for blind people, you’ll never have to depend on anyone else again.

Yoga and Strength Training with wieghts for blind people along with a variety of other cardiovascular exercises help our bodies stay toned, help us gain muscle mass and lose weight, but most of all, can help lead a blind person away from a sense of helplessness.

Are you ready to sweat? Come get healthy and leave all your notions of not being able to get fit due to your visual impairment behind with BlindAlive!

Exercise Descriptions for Cardio Level Two

This one will make you sweat. Shana takes you through several series of higher intensity moves. She tells you exactly what to do the whole way through while still keeping the beat and motivation high. I lost 3 pounds the day we recorded this one.

All you need is a little space around you and supportive shoes. You may like a chair for balance.

If you want a solid hour of high calorie fat burning and n efficient sculpting workout, combine Cardio Level 2 with Sculpting With Weights level 2.

Download ZIP file of all Cardio Level Two Exercise Descriptions
Download Text file of Cardio Level Two Exercise Descriptions

1 - Introduction

Play Introduction MP3
Download Introduction MP3
Text Description: It is recommended that you check with your doctor before beginning this, or any workout. If you are using weights or are unfamiliar with your environment, it is recommended that you wear shoes for the safety of your feet. If you have difficulty with balance, you may want to be sure to have access to a chair or a sturdy piece of furniture to assist you. Be sure to use it to balance yourself only. Leaning heavily on it will decrease the effectiveness of your workout.

2 - March in Place

Play March in Place MP3
Download March in Place MP3
Text Description: We like to begin nearly all our workouts with a gentle march in place because it's a natural movement which helps lubricate the joints, and gets the heart pumping. You can begin marching as soon as you hear the music start. If you become tired during an exercise, or you are not sure what to do, you can always march until you come to something that is familiar. The march in place can be as gentle as a walk in place. Traditionally, it involves bringing your knees up high, one at a time. As you raise each knee, swing the opposite arm forward. You will want to keep arms loosely bent while doing this. If the march is too easy, or you have started the workout already warmed up, you can substitute a faster version, by jogging in place.

3 - Step Touches

Play Step Touches MP3
Download Step Touches MP3
Text Description: To do step touches, start with your back straight, and your shoulders back and down. step out with your right foot, and bring your left foot in to meet it. Then, step out with your left foot, and bring your right foot in to meet it. When you step out, bring both arms straight out to your sides, so your body is making the shape of a cross or a print letter T. When you bring your foot in to meet it, return your arms to your sides. Your arms will go out to shoulder height each time you step out.

4 - Hamstring Curls

Play Hamstring Curls MP3
Download Hamstring Curls MP3
Text Description: Keeping your weight on your left leg, bring your right heel up behind you as if you are kicking your butt. Return your foot to the ground, and repeat on the other side. As you bring each heel up, squeeze your elbows back and together. Release as you bring your foot to the ground.

5 - Knee Lifts

Play Knee Lifts MP3
Download Knee Lifts MP3
Text Description: Bring one knee up toward your chest, then back down so that both feet are flat on the floor. Repeat with the other knee. This is basically an exaggerated march. For this exercise, extend both arms straight up when you bring one knee up, and bend your elbows so your hands are roughly at shoulder height each time both feet touch the ground.

6 - Squats

Play Squats MP3
Download Squats MP3
Text Description: Stand with your feet hip distance apart, with your weight in your heels, and your knees not locked. Bend at the knees and hip joints, keeping your back straight. Sink down as far as is comfortable, then return to a standing position. If you are using weights while squatting, gently rest them on your shoulders. One way to learn proper form is to do squats with a wall in front of you and a chair behind you. If your knees touch the wall, you may be bending too deeply. If your nose touches the wall, it is likely that your back is not straight, but that you are bending forward. Touch your backside to the chair, and return to a standing position.

7 - Walk-Outs

Play Walk-Outs MP3
Download Walk-Outs MP3
Text Description: Keep your feet hip distance apart. Plant both hands on the floor, and walk your hands forward. Your feet are flexed, your back is straight, your legs are straight, and your wrists are over your shoulders. Once you have achieved this position, walk your hands back in and straighten up. You can modify this by planting your hands in the finished position, and walking your legs back so your body is in a straight line. This is a difficult exercise for many. If you do not find a modification that works for you, pick one of the other exercises, and do it instead. The important thing is to keep moving.

8 - Jumping Jacks

Play Jumping Jacks MP3
Download Jumping Jacks MP3
Text Description: Stand with feet together, and arms at your sides. Jump up, and bring your feet wide while bringing your hands together, up over your head. If you are unable to do this exercise, you can modify it. Bring your arms up and down, as high as you can. Instead of jumping, touch your right foot out to the side while bringing both arms up, then repeat with the left foot.

9 - Jump Ropes

Play Jump Ropes MP3
Download Jump Ropes MP3
Text Description: Stand with feet together, and knees slightly bent. The idea is to jump so you are getting some air under your feet. If you are unable to jump, rise up onto the balls of your feet and come back down. At the same time, bend your elbows and tuck them into your waist. Make small circles with your forearms, as if you are turning an imaginary jump rope.

10 - Jack Squats

Play Jack Squats MP3
Download Jack Squats MP3
Text Description: This is a cross between a squat and a jumping jack. Start with your feet together. Jump your feet out into a squat, bringing your arms up and over your head. Jump out of the squat, bringing your feet together and your arms back down to your sides.

11 - Boxers

Play Boxers MP3
Download Boxers MP3
Text Description: Balance on the balls of your feet, shifting your weight from side to side. As you shift your weight, punch forward powerfully, first with your right fist, then with your left. Ensure there is nothing in your way before doing this.

12 - Knee Twists

Play Knee Twists MP3
Download Knee Twists MP3
Text Description: Bend your elbows so they are level with your shoulders. Keeping your back straight, bring your left knee up, twisting to touch your knee to your right elbow. Bring your foot to the ground, then reverse. Bring your right knee up to touch your left elbow, or as close as you are able, before bringing your foot back to the ground.

13 - Mountain Climbers

Play Mountain Climbers MP3
Download Mountain Climbers MP3
Text Description: Stand with your feet together, and plant both your palms on the floor. Step your feet back so you are in a plank position. Then, alternate quickly bringing each knee into your chest. If you are not able to do this, try bending one knee in place, and then bending the other knee.

14 - Squat Jumps

Play Squat Jumps MP3
Download Squat Jumps MP3
Text Description: Stand with your feet hip distance apart. Sink down into a squat, jump into the air from the squat, and land back down into the squat. If you are not able to jump, rise out of the squat, and onto the balls of your feet.