Exercising tips and techniques to |
increase physical activity
By ERICKA P. THOMPSON
The key to having a positive exercise experience is to pick a program that suits you.
There are thousands of weight loss techniques that can be used if you’re trying to lose 10 pounds or 50 pounds; if you’re trying to tone your arms and legs, or trying to erase love handles.
Even if your main complaint is working out is boring, the key may be to try an exercise outside the box of walking or jogging like swimming and cycling.
Following are a few “easy” exercise regiments to help you get motivated and stay motivated.
Squats
Used to work out legs
- 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. Use your
grip on the bar only for balance
unless you absolutely need
to pull yourself up.
Crunches
Used to strengthen abdominal
muscles
- Lie down flat on your back with your
knees bent and your feet on the floor.
- Hold your hands wherever you feel
comfortable.
- Simply roll your upper torso
forward.
- 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.
- Hold at the top of the movement
for a second and squeeze hard.
Abdominal strengthener
This exercise can be done while driving, watching television or working at your desk
- As you inhale, breathe from
your stomach or diaphragm, you will
notice that your stomach moves up
and down with the inhalation and
exhalation of air.
- While inhaling, pull your abdominal
muscles in and hold for a few
seconds, do this throughout the
day several times and you will
have stronger abs sooner than
you think.
Standing push ups
Used to increase muscle in arms and legs
- Stand with your body
facing a wall, about
2 feet away.
- Place your hands
shoulder-width apart
on the wall.
- Bending only at the
elbows, lower your
body toward the wall.
- Keep your body firm
throughout the
exercise. Push your
body back to the
starting position.
- Repeat 8-10 times,
rest for three minutes, and
continue for two more sets.
Tips to increase cardiovascular activity
- Take the stairs instead of the
elevator.
- Walk to speak with someone in
your office instead of calling or
e-mailing.
- Park your car in the back of the
parking lot and walk the distance
to the building.
- Take a walk around the area
during your lunch hour and eat at
your desk when you return.
- When walking the dog, take an
extra long route.
- Recruit your friends to meet for a
walk or jog every evening to catch
up on the day’s events instead of
calling them with news.
- Plan your shopping trips with
exercise in mind. If there are
three stores you want to visit in
the mall, when you leave the first
one, go to the one the furthest
away and then return to the
closer store.
Hate the treadmill? |
Try these exercises
- Yoga
- Pilates
- Dance classes
- Swimming
- Cycling
- Join a baseball,
softball or
basketball team
- Aerobics
