Exercise Options
Friday, April 9, 2009
Well, we all know that the body likes change & we should vary our routine to keep the body guessing and to keep seeing improving results from our "diet" and exercise program. Man, how many times have I said that. Are you sick of it already!!!!
So, I am offering up a few articles from ACE, The American Council on Exercise, on exercise options to add to your routine. Change is good!
1. Abs/Obliques/Core: Don't let the title of this, Yoga for a Flat Belly, deter you if you are not into yoga. These moves will work & engage not only your core but other areas like the glutes, shoulders, balance, posture & more. This is a video so you can see the moves! Hey, you can do this while watching TV or during a commercials. Don't tell me you can't!!!! Work it in!
2. Abs/Back/Butt & Hips: This move, Stability Ball Shoulder Bridge, will not only work your glutes, obliques, core but also uses your quads & hamstrings to execute the move. Options for easier & harder versions are available so that you can progress as the original move becomes too easy. Not shown, you can also roll the ball in towards your butt for a direct hamstring move. Honestly, just holding this move like this picture or with one foot up while really squeezing your butt is gonna tighten those glutes! See how long you can hold it while "squeezing" BUT with correct form!
3. Interval Training: Per ACE, "one of the shortest effective forms of daily exercise is interval training, which Stevens says is a form of cardiovascular training where you play with your intensity. People do one minute really hard, then two minutes at a recovery pace to catch your breath. Repeating the intervals at different lengths of time until 12 or 20 minutes of exercise has passed. The 20 minutes you get in intervals can equal the 60 minutes of exercise in a steady state."
Of course you want to work up to it if you are going to try interval training. Personally, I got & still get great results from this & change up my program regularly. I actually make up my "own types of interval programs". BUT, ACE also has other advice for your workouts which you can read here, Eight is not Enough. This refers to the infomercials about getting buff in 8 or 10 minutes per workout. We all know that is BS but ACE does have some sound advice to keep you moving & progressing without getting overwhelmed.
4. Jogging Tips: If you want to start jogging, here is a great article from ACE on tips for getting started, proper technique and what they call FITTe. FITTe is - Frequency, intensity, time, type and enjoyment (FITTe), the elements that you need to put together an effective beginning running program. The article also provides a sample workout & a few additional things to keep in mind to reduce th chance of injury and/or overtraining. Read it here: Ready to Run
So, a few things to help you change up your routine along the way. Hope you find the articles and exercises helpful!
Well, we all know that the body likes change & we should vary our routine to keep the body guessing and to keep seeing improving results from our "diet" and exercise program. Man, how many times have I said that. Are you sick of it already!!!!So, I am offering up a few articles from ACE, The American Council on Exercise, on exercise options to add to your routine. Change is good!
1. Abs/Obliques/Core: Don't let the title of this, Yoga for a Flat Belly, deter you if you are not into yoga. These moves will work & engage not only your core but other areas like the glutes, shoulders, balance, posture & more. This is a video so you can see the moves! Hey, you can do this while watching TV or during a commercials. Don't tell me you can't!!!! Work it in!
2. Abs/Back/Butt & Hips: This move, Stability Ball Shoulder Bridge, will not only work your glutes, obliques, core but also uses your quads & hamstrings to execute the move. Options for easier & harder versions are available so that you can progress as the original move becomes too easy. Not shown, you can also roll the ball in towards your butt for a direct hamstring move. Honestly, just holding this move like this picture or with one foot up while really squeezing your butt is gonna tighten those glutes! See how long you can hold it while "squeezing" BUT with correct form!
3. Interval Training: Per ACE, "one of the shortest effective forms of daily exercise is interval training, which Stevens says is a form of cardiovascular training where you play with your intensity. People do one minute really hard, then two minutes at a recovery pace to catch your breath. Repeating the intervals at different lengths of time until 12 or 20 minutes of exercise has passed. The 20 minutes you get in intervals can equal the 60 minutes of exercise in a steady state."
Of course you want to work up to it if you are going to try interval training. Personally, I got & still get great results from this & change up my program regularly. I actually make up my "own types of interval programs". BUT, ACE also has other advice for your workouts which you can read here, Eight is not Enough. This refers to the infomercials about getting buff in 8 or 10 minutes per workout. We all know that is BS but ACE does have some sound advice to keep you moving & progressing without getting overwhelmed.
4. Jogging Tips: If you want to start jogging, here is a great article from ACE on tips for getting started, proper technique and what they call FITTe. FITTe is - Frequency, intensity, time, type and enjoyment (FITTe), the elements that you need to put together an effective beginning running program. The article also provides a sample workout & a few additional things to keep in mind to reduce th chance of injury and/or overtraining. Read it here: Ready to Run
So, a few things to help you change up your routine along the way. Hope you find the articles and exercises helpful!
Love this advice. Great articles too. I think I'm going to re-post that 8 is not enough one to my blog, because I really truly feel that is SOOOO important.
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Hope your readers like it as much as we did! This notion that 8 minutes a day is going to make you healthy or give you flat abs is crazy! Yes, something is better than nothing but it certainly is NOT going to give you what these infomercials promise!
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Awesome ideas as usual. Thanks for the tip on the bread at Trader Joe's.I will have to check it out next time I get there. Have a great holiday.
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