Pick-of-the-week Articles :
An Exercise & Fitness Routine for Blah Days WARNING: Before you start any exercise routine, consult
your health care professional. Start this routine slowly, if you
can't do 10 repetitions of a certain exercise, then try five.
Materials needed: two weights, three lbs each
or two soup cans
Routine:
Day One:
Stretching - 10 minutes
Upper Body Work Out - 10 minutes
Ab Work Out - 10 minutes
Cool down - 5 minutes
Day Two:
Stretching - 10 minutes
Aerobic Work Out - 20 minutes
Cool down - 5 minutes
Alternate these two days every other day at least
five days a week.
Stretch!!
Ab Work Out:
2 repetitions of 10 each
1 - http://www.netfit.co.uk/abd5.htm
2 - http://www.netfit.co.uk/abd6.htm
3 - http://www.netfit.co.uk/abd26.htm
Upper Body Work Out:
2 repetitions of 10 each
http://www.hooah4health.com/body/toning/arms.htm
2 repetitions of 10 each
http://www.foodanddiet.com/NewFiles/chest.html
Aerobic Work Outs (Choose a different one each day
or make up your own!):
1 - Jump rope - jumping rope is actually kind of fun!
2 - Jog in place - boring but effective!
3 - Walk up and down stairs for a few minutes - great lower
body workout! (Just be sure that you have a railing to hold
onto.)
4 - Pretend you're a boxer and move from one foot to the
other around while jabbing the air.
5 - Turn on some loud music and dance around.
6 - Geared towards the housewife in all of us, put the
vacuum on its lowest setting and push that baby around
for awhile, alternating hands that you use to push it.
The point is - get yourself breathing deeply and sweating
a little.
Cool Down:
Choose a few more stretches for a complete cool down.
It's more about how much effort you put into each exercise rather
than how many exercises you do. In other words,
make each exercise work for you.
Again, see your doctor before planning any exercise routine.
Come and visit the NutriCounter web site for more information on how nutrition influences weight loss, diabetes, pregnancy, heart disease and more! http://www.nutricounter.com
This article courtesy of http://www.dietsfitness.com .
You may freely reprint this article on your website or in
your newsletter provided this courtesy notice and the author
name and URL remain intact.
Read the entire article here.
What's the Perfect 30-minute Workout?
The Curves fitness program is fast and effective. Can the same formula work for runners?
Until a couple of years ago, I had never heard of a Curves fitness gym for women. Now there's one just a half mile from my small-town home in Pennsylvania, another less than two miles up the road, and probably others nearby that I haven't spotted yet. All told, the folks at Curves say they've grown to 8,000 outlets, and are still expanding fast.
I'm sure there are many reasons behind the Curves success story, but I bet one towers above the rest: The promise that you can get and stay in shape with just three identical 30-minute workouts a week. I'm not generally a believer in Ultimate Simplicity As the Solution to Everything, but it has an undeniable appeal in this overweight, overstressed, underexercising world.
And the Curves formula appears to work. The Curves people have collected plenty of testimonials from happy customers. In addition, well-known exercise physiologist Richard Kreider, Ph.D., chair of the Exercise & Sport Nutrition Lab at Baylor University, has found that the Curves program helps women lose weight, especially hip and waist fat, by boosting their metabolic rate.
Recently, after deciding that we runners need a similar program, I contacted a couple of Ph.D.s, and gave them this assignment: Construct a training plan that requires just one 30-minute workout that is repeated three times a week. I even came up with one on my own.
Below, you'll find the three workouts we devised. I tested each of them on a treadmill (for pace accuracy) while wearing a heart-rate monitor . All three are tough, and any of the three will work great the next time you've only got 30 minutes to spare....
Get the workouts and the entire article here.
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