Expert Advice submitted by:
Body and Mind Ladies Only Fitness Centre
Well we are nearing the end of the first month of 2011, how are the New Years Resolutions holding out? Here are some quick exercises to keep you motivated when you just can't make it to the gym.
Walking
• Walking is the simplest, cheapest and easiest form of cardiovascular exercise. It is the best starting point for anyone who is just starting to exercise. It is very low impact and is extremely convenient.
• Try walking 10 minutes at a time at a quick pace or 20 minutes at a more leisurely pace. Try and do this a couple of times day. How about walking the kids to school or walking to work? Gradually work up to walking longer and faster.
• Hot tip: Finding a walking partner can help keep you motivated.
Jogging/Running
• This is a step up from walking. It is harder and puts more impact and stress on the body. However, the calories burnt are far greater!
• If you are just starting an exercise program, work through fast walking before moving up to jogging.
Cycling
• Riding a bike is an excellent, low-impact form of cardio.
• Be sure to follow the rules of the road and ALWAYS wear a helmet.
Swimming
• Swimming involves all the major muscles of the body.
• It is low-impact and is very useful for injury recovery.
Resistance training exercises for home:
Chest
Wall Push-Ups
• Stand facing a wall with your feet about one to two feet back from it.
• Place your hands on the wall just outside shoulder-width apart.
• Bending only at the elbows, lower yourself forward towards the wall then push yourself away from it.
• Keep your body stiff and straight during the movement. Repeat 12 times, rest for a minute and then repeat again.
Shoulders
Seated Dumbell Shoulder Presses
• Use something around the house for weight, e.g. soup cans or pints of milk (unopened!). From a seated or standing position, hold the weights just above your shoulders.
• Push them up overhead slowly. Repeat 12 times, rest for a minute and then repeat again.
Legs
Bodyweight Squats
• Place your feet about shoulder width apart.
• Keeping your torso vertical and a slight arch in your lower back, start the movement by bending the knees.
• Go only as far down as you feel comfortable when first starting out. If you can go down until your thighs are just below parallel, do so. This is the full range goal.
• Using leg power, push yourself back up to the start position.
• As you get stronger with squats why not add weights (try using two cans of soup or bottles of pop). Hold them at your sides and squat. Repeat 12 times, rest for a minute and then repeat again.
Abdominals
Abdominal Crunches
• Lie down flat on your back with your knees bent and your feet on the floor.
• Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).
• The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.
• To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor.
• Your anatomy will automatically cause you to follow a crunching pattern.
• Hold at the top of the movement for a second and squeeze hard. Repeat 12 times, rest for a minute and then repeat again.
