Fitness Tip: Workout basics

You have your workout program started or are in the process. Here are some further tips to give you inspiration, a kick in the butt, and/or guidance.

Taken from googleimages

Cardio should be done everyday. 

• If you only have time to workout 3 days a week, then do your cardio each day. 
• Weights you can do 2 out of those 3 days 
• It's important to do at least 30 minutes of cardio everyday. 

So for those without a lot of time try:

• interval training
• bike to work
• walk up stairs
• stand more often
• talk a walk after lunch or dinner
• do some chores around the house

Splitting up exercises throughout the day is just as good as one long session.

• Interval training!
• Do 10 minute sessions of high knees, tennis shuffle, jumping jacks, push ups, squats, lunges, chair dips...throughout the day. These are all equipment free exercises so you can do them anywhere!

Abs are important. Doing loads of crunches and sit ups are not.

• Have a fitness ball? Good, than possibilities are endless.
• Try balancing exercises
• Work the obliques (the lateral part of the abs)
• Pull that navel in!

Motivation is key

•  Find what moves you
• Look for ideas for exercises on this page at the top right under "Health and Fitness"
• Stay tuned for more tips on how to stay motivated 

 

Like I said previously, you don't need a ton of equipment to get started. If you work out at a gym you don't even have to use a lot of machines. Grab some free weights and a fitness ball. The same for those that workout at home.

Try this 10-minute routine for the arms.

 

 

If this helped you leave a comment and let me know how it goes!

I hope you enjoyed your Fitness Tip and will add it to your Recipe for Health

Daily Fitness Tip: Workout on the Go

  

This photo and the above two all taken from googleimages

What is the principle hindrance to your workout schedule? Most people tell me it's time, they just don't have enough time. It might be class, work, children, husbands, wives, in laws...there is always something standing in your way. So instead of feeling guilty, do something about it!

These exercises can be done indoors or outside. As always safety is key so make sure you are performing the exercises correctly. In addition, be sure to warm up and stretch before and to cool down and stretch after.

Arms

Grab a wall and do some standing pushups. Make sure your feet are shoulder-length apart and you are not on your toes. This is good if you are in an office building for example. If outside or at home, do normal pushups. Do 20 repetitions. You can also do some dips using a chair or a bench (like the photo at the top on the left).

Hand weights are great for doing bicep curls, shoulder presses (standing or sitting), tricep extensions, lateral raises, and front raises. Keep some in the trunk of your car, in a baby carriage, or at your desk at work. Do 12-15 repetitions of each exercise.

Legs/Butt

Maybe you only have time to walk, that's ok because you can buy some leg weights. These can fit easily in a purse or bag. Put those on when you are out walking. They are so discrete they can be hidden under your pants. While you're at it, do some butt squeezes, lunges, squats and leg raises.(standing or on the ground)

If you find you are unsteady on your feet just use a chair (or bench if you're outside) for some added support. Do 12-15 repetitions of each exercise. For the butt squeezes, squeeze 5-10 seconds, release, then repeat for 1 minute.

 Back

Great exercises are the squat press, the back press and the arm reach. These exercises also work the legs, butt, arms and abs and you can do them all on your feet with some hand weights. If you do go out and buy the leg weights you can even hold those in your hands! Instant hand weights! Do 12-15 repetitions of each exercise.

 Abs

The easiest exercises to do on the go by far. Just squeeze in like you are pulling your bellybutton into your spine. You can do this anywhere and no one will ever know! Squeeze as much as you can and hold for 30 seconds. Rest, then repeat as many times as you want. Do this also while completing some of the exercises above as well.  Other good ab exercises are the plank, the crunch, the pendulum, the bicycle, and the scissors. There are so many exercises out there.

Look at my "health and fitness" links on the top right hand corner. These websites allow you to search for specific exercises for each muscle group.

Overall, be creative because as the saying goes..."you are only limited by your own imagination". Yup, it pertains to exercise too. 

So remember:

• You should incorporate weights and cardio

•  Since it's an express session you must keep your heart rate up. This means no rest between exercises and/or to incorporate cardio bursts like high knees, running in place, jump rope, and the shuffle.

• Do the exercises in slow motion. There is no need to speed through the exercises. Do them correctly and slowly and you will reap even more benefits.

• Exercises that hit multiple muscle groups are time efficient. You want to do a full body workout in little time. Some good ones are the squat reach, squat press, shoulder press, plank, lunges with hand weights...

• Don't be shy. Wherever you are, you are doing something awe-inspiring for your body. What about all those people staring at you, you ask? Well, they are simply frozen in awe.

• If you can, bring music/a friend/a pet/children, anything that will will motivate and not hamper. 

If this helped you leave a comment and let me know how it goes.

I hope you enjoyed your Daily Fitness Tip and will add it to your Recipe for Health.