Archive for April, 2012


20 minute workout

Even short durations of exercise can be beneficial. If you are consistent with your workouts and put all your effort into each session, you don’t need hours of working out to see results. Here is a 20 minute workout you can do. It doesn’t require a lot of equipment or time. Just get up and get moving!

One-Minute Cardio Interval

Beginner

March in place, pumping your arms vigorously and lifting your knees to waist level.

Intermediate

Step up and down on your step. Be sure to pump your arms and plant your entire foot firmly on the step platform. Lead with your right foot half the time, and with your left foot for the other half.

Advanced

Step on the platform with left foot, then lift right knee to waist level. Pump arms, left arm forward, right arm back. Step down with right foot, then with left. Next, step up with right foot, and lift left knee; right arm forward, left arm back. Continue alternating.

A note about intensity: Whichever cardio level you choose, give it your best effort. You should feel slightly breathy and sweaty by the end of each minute. Your heart should be thumping, but you shouldn’t be so out of breath that you can’t talk or have to take a break before moving on to the next exercise.

 Body-Sculpting Move 1

The ultimate butt move: side squat and arm raise. Also works outer thighs, inner thighs, front of thighs and shoulders.

1. Stand tall with feet hip width apart, arms at sides with palms facing in and elbows slightly bent. Hold a weight in each hand.

2. Step right foot out about a foot and a half to the side and bend knees until thighs are parallel to the floor. As you do so, lift arms up and out to the side until hands are at shoulder level. Push off the right foot to return to the start.

Sequence: 15 reps to right side; one-minute cardio interval; 15 reps to left side.

Body-Sculpting Move 2

The ultimate back-of-thigh shaper: double curl. Also works front of arms.

1. Leaning forward slightly, stand with feet as shown, left foot forward. Bend left knee slightly and lift right heel off the floor. Hold arms at sides with palms forward, clasping a weight in each hand.

2. Simultaneously bend right knee so that right heel moves toward buttocks, and bend elbows to bring hands toward shoulders.

Sequence: 15 reps with right leg lifted; one-minute cardio interval; 15 reps with left leg.

Body-Sculpting Move 3

The ultimate upper-back toner: row and extension. Also works shoulders, arms.

1. Holding a weight in each hand, stand with feet hip width apart. Keeping your back flat and abs tight, bend knees, lean forward from hips and let arms hang down, palms facing in toward each other.

2. Bend elbows and raise weights to chest level then straighten elbows and press the weights behind you. Bend elbows again and lower arms to start.

Sequence: One set of 15 reps; one-minute cardio interval; second set of 15 reps.

Body-Sculpting Move 4

The ultimate chest firmer: step push-up. Also works shoulders, arms.

1. Place a mat or towel underneath your knees and lie on stomach in front of an aerobic step placed lengthwise. Bend knees and cross ankles. Place hands shoulder width apart on edge of aerobic step and straighten arms so that you’re balanced on palms and thighs, just above knees as shown. Tighten abs.

2. Bend elbows until upper arms are parallel to floor. Push back up.

Sequence: One set of 15 reps; one-minute cardio interval; second set of 15 reps

Body-Sculpting Move 5

The ultimate ab sculptor: hover. Also works lower back, arms.

Don’t be fooled — this simple exercise is a total ab and lower-back move.

1. Kneel on the floor; then lean forward. Bend elbows and balance upper body on forearms; stretch out legs and balance weight on toes. Clasp hands together and tuck chin toward chest. Tighten abs so that back is straight; make sure lower back does not sag downward and don’t raise your butt above the rest of your body.

2. Hold this position for 5 to 10 slow counts. Keep torso straight the entire time. Do two reps per set. To rest between reps, sit back on heels and stretch upper body forward.

Sequence: One set of two reps; one-minute cardio interval; second set of two reps.

Advertisements

6 Low-Cost Work…

6 Low-Cost Workouts

(some info. Taken from everydayhealth.com)

Even if your financial resources are slim, you need to exercise. For the options on this list, all you really need is a little motivation.

1.Walk for weight management

The American Diabetes Association recommends at least 30 minutes of aerobic exercise at least five days a week. To meet this recommendation, you have to get your heart pumping and your breathing rate up, which is easy enough on a brisk walk. If you can’t walk for 30 minutes straight, break it up in to 10-minute sessions, and slowly add time as you get in to better shape. The best part? To start walking more, all you need to invest in is a good pair of walking shoes and some socks.

2.Dance for Aerobic Exercise

It costs nothing to plug in your iPod and dance from room to room. If you want to take your dancing skills out on the town, grab some pals and head to the local salsa club (many offer free lessons on certain nights of the week), or find another dance group that suits your tastes and abilities.

3.Weight Train

When you build muscle, your body doesn’t have to use as much insulin, and your blood sugar is easier to keep in check. To strength train at home, invest in free weights (such as a pair of dumbbells and ankle weights), plastic tubing, or resistance bands. If you want to improve both strength and flexibility, try a stability ball for ab and stretching exercises. If you’re not ready to make the investment, you can start by doing upper-body exercises while holding a can of soup or jug of water in each hand. You can also try body-weight moves, such as lunges, squats, and push-ups.

4. Jump Rope to Burn Calories

If you want to lower blood sugar, blood pressure, and cholesterol levels and lose weightas well, you need high calorie-burning exercise. One of the cheapest and most effective options is simply jumping rope. A 150-pound person can torch 750 calories with just one hour of jumping, and the good news is, you can break that hour up throughout your day and still see the same benefit.

5.Try Exercise DVDs at Home

Whether you love Zumba, yoga, Pilates, or calisthenics, there are hundreds of at-home exercise DVDs you can try — and there are probably a wide variety to choose from at your local library. For a completely free exercise program, try the online resources available.

6.Stream Free Online Videos

If you don’t want to invest in DVDs, free home fitness programs are readily available online. For example, the American Diabetes Association has an excellent video you can watch online that gives a good introduction to at-home exercise. The American Heart Association also offers a free 12-week online fitness and nutrition course. There are also a variety of fitness videos available for free on YouTube

Have a sweet tooth?

Too much sugar is a major contributor to obesity. Drinks loaded with sugar can cause a major problem for children and adults. According to choosehealthla.com…

  • A 20-ounce soda can contain 65 grams of sugar. That’s approximately 22 packets of sugar in just one bottle. All that added sugar can have serious health consequences. The extra calories in sugar-loaded drinks can lead to obesity, diabetes and heart disease.
  • A typical adult has to walk briskly for 46 minutes to burn the calories in a 20-ounce soda.
  • A typical 10-year-old has to bike vigorously for 30 minutes to burn the calories in a 12-ounce soda.

Your best bet is to limit or eliminate sweetened beverages from your diet. Try replacing them with water low-fat or non-fat milk and other non-sweetened beverages.

Tips for Healthy Drink Choices:

  • Choose water or low-calorie drinks instead of sugar-loaded drinks.
  • Keep water stocked in your refrigerator and readily available for when you’re thirsty. Carry a bottle with you and refill it throughout the day.
  • Make water more exciting by adding slices of lemon, lime, cucumber, or watermelon, or drink sparkling water.
  • Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
  • When you do opt for a sugar-loaded drink, choose a smaller beverage size. An 8-oz. soda contains about 100 calories.