Advanced Topics in Adaptive Aerobics


Muscles Used in Seated Aerobics

Muscles involved in seated aerobics include all of the upper body and upper extremity muscles. To appropriately design a seated aerobics program, the specific muscles and their movement characteristics need to be understood. Because working only upper body and upper extremities already imposes limitations on the volume and size of the muscles that can be recruited to produce a training effect, your aerobic program must make the most of what muscles are available and you must attempt to utilize all muscles through the entire range of motion of each muscle.

The basic muscle groups that are available for upper body exercise are:

In other words, you can use the muscles of the Chest, Shoulders, and Arms. You can use the muscles in the hands, but, honestly, how much of an aerobic load are you going to impose by rapidly moving your fingers?

Only two sets of these muscles are the biarticulate muscles, since most of the muscles that cross multiple joints are lower extremity muscles - in these lists, only the Biceps Brachii and the Triceps cross two joints, the shoulder and the elbow joints.

Muscles that are not used in seated aerobics include the muscles of the lower extremities (muscles of the hip joint, the knee joint and the foot and ankle joint) and the muscles of the vertebral column and the pelvis.

End of section one (advanced)