If you're on a budget and can't afford a gym membership or purchasing equipment, don't fret.
You don't need any equipment to get a great workout, provided you work hard.:-)
Here are some exercises that you can do using just your own body weight:
1. Pushups- standard, on knees, feet propped up on a chair, leaning on a wall, upper body propped up on a couch, etc. There are even more variations by changing body placement and hand-width.
2. Crunches- feet on floor, lets bent in air, legs straight in air, bicycle crunch, full sit-ups, oblique crunches, plank.
3. Lunges- walking lunges, stationary lunges, side lunges, reverse or front lunges.
4. Squats- feet together, feet shoulder-width, feet wide, back on wall (holding wall sit), holding extra weight (dumbbells, water jugs, etc), one-legged squats (advanced)
5. Bridges- lie on your back, legs bent, feet on floor. Lift hips toward ceiling, squeezing glutes the whole time. Challenge yourself by keeping one leg up in the air.
6. Leg Lifts- lie on your side, legs aligned with your body, knees facing forward. Slowly lift the upper leg, leading with the heel, until you've reached as high as you can, then slowly lower it to the starting position.
7. Cardio- jumping jacks, jumping rope, climbing your staircase, jogging in place, knee lifts, power squats, high knees, fitness videos or anything that gets your heart rate up.
There are SO many options you can choose from!
Eventually, you can invest (little by little) in resistance bands, Swiss ball, and/or pair of hand weights to add more variety to workout routines.
Motivation, discipline and dedication is it!! You can do it!:-)
http://www.getfitwithkoi.com/
*On the strength training exercises, 3 to 5 sets of 10/20 reps*
Monday, February 8, 2010
Tuesday, February 2, 2010
Jump Your Way To Fitness
A jump rope is something with which you are probably already familiar, but you may not have ever thought about it as a good cardiovascular workout. Jumping rope fits right in with other forms of aerobic exercise and it add a high-intensity cardio fitness to your workout routine.
Is jumping rope for you? Here are a few reasons why you may want to give it a try:
It’s cost-effective. You probably have a jump rope somewhere in your house already. If you don't, most ropes range from as little as $10 up to $25.
You can do it practically anywhere. A jumping surface like hardwood, rubberized flooring, or very thin carpet is preferred, but any hard surface works fine. Outside, inside, at the gym..ANYWHERE!
It burns a lot of calories in a short amount of time. Depending on your skill level and jumping rate, you can burn from 10 to 15 calories a minute by jumping rope. It's estimated that 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes. We all know that this is awesome for those of you that are short on time!
It’s compact. You don’t have to spend hundreds of dollars on a piece of equipment that takes up a lot of space. A jump rope can fit nicely in a drawer..BUT..just don’t forget it’s there!:-)
You’ll notice improvements. Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level.
You can do it with your family. Because jumping rope is a fun activity that almost anyone can do, it’s also an easy way to get your whole family exercising with you. Try making a game out of it. Kids love it! How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What kind of cool tricks can you do while keeping the rope turning? Have fun while still getting an intense exercise routine in!
Think you're ready to give it a go? Here, the basics on what you need to know and do:
Make sure you have the right sized rope for you. When you step in the center of the rope, the handles should just reach your armpits.
Try to spend a couple weeks perfecting your jumping technique, the basic bounce step. Remember that jumping rope is a skilled movement so it takes both coordination and timing to rope with each jump. Keep these pointers in mind:
-Hold handles with a firm grip, elbows close to sides.
-Make small circles with wrists while turning the rope.
-Keep torso relaxed, head lifted, and gaze ahead for balance.
-Jump only high enough to clear the rope, with light ankle-knee motion.
-During jumping, the rope should skim the surface lightly and your feet should not kick back behind you.
-Always land softly on the balls of your feet.
-Never sacrifice good jumping form for speed!
HAPPY JUMPING!!:-)
Plastic or leather cords are much better than cloth or rope because they’re more durable. If your goal is to increase speed, agility or stamina, then a lightweight rope is recommended. To strengthen the upper body and have an aerobic workout, a heavy-duty rope that weighs between ¼ to ½ of a pound is recommended.
*Remember, always consult your doctor before beginning any exercise program.*
http://www.getfitwithkoi.com/
Is jumping rope for you? Here are a few reasons why you may want to give it a try:
It’s cost-effective. You probably have a jump rope somewhere in your house already. If you don't, most ropes range from as little as $10 up to $25.
You can do it practically anywhere. A jumping surface like hardwood, rubberized flooring, or very thin carpet is preferred, but any hard surface works fine. Outside, inside, at the gym..ANYWHERE!
It burns a lot of calories in a short amount of time. Depending on your skill level and jumping rate, you can burn from 10 to 15 calories a minute by jumping rope. It's estimated that 10 minutes of jumping rope (at 120 turns per minute) has the same benefit as jogging for 30 minutes. We all know that this is awesome for those of you that are short on time!
It’s compact. You don’t have to spend hundreds of dollars on a piece of equipment that takes up a lot of space. A jump rope can fit nicely in a drawer..BUT..just don’t forget it’s there!:-)
You’ll notice improvements. Jumping rope helps build agility, speed, balance, and coordination, while improving your overall fitness level.
You can do it with your family. Because jumping rope is a fun activity that almost anyone can do, it’s also an easy way to get your whole family exercising with you. Try making a game out of it. Kids love it! How many jumps can you do in a minute? How many jumps can you do without stopping or messing up? What kind of cool tricks can you do while keeping the rope turning? Have fun while still getting an intense exercise routine in!
Think you're ready to give it a go? Here, the basics on what you need to know and do:
Make sure you have the right sized rope for you. When you step in the center of the rope, the handles should just reach your armpits.
Try to spend a couple weeks perfecting your jumping technique, the basic bounce step. Remember that jumping rope is a skilled movement so it takes both coordination and timing to rope with each jump. Keep these pointers in mind:
-Hold handles with a firm grip, elbows close to sides.
-Make small circles with wrists while turning the rope.
-Keep torso relaxed, head lifted, and gaze ahead for balance.
-Jump only high enough to clear the rope, with light ankle-knee motion.
-During jumping, the rope should skim the surface lightly and your feet should not kick back behind you.
-Always land softly on the balls of your feet.
-Never sacrifice good jumping form for speed!
HAPPY JUMPING!!:-)
Plastic or leather cords are much better than cloth or rope because they’re more durable. If your goal is to increase speed, agility or stamina, then a lightweight rope is recommended. To strengthen the upper body and have an aerobic workout, a heavy-duty rope that weighs between ¼ to ½ of a pound is recommended.
*Remember, always consult your doctor before beginning any exercise program.*
http://www.getfitwithkoi.com/
Subscribe to:
Posts (Atom)