Standing with your feet together, place an exercise band under the arches of your feet and hold the handles of your resistance band. With your hands at your sides and your palms facing down, lift your arms straight out to your sides 25 times. The slower you raise and lower your arms, the more you work your muscles. Tip: Always lead with your elbows -- not your wrists -- to prevent injury. To make it harder: After finishing the set, lift your arms straight one more time, and hold for 30 seconds.
Types Of Exercise
Exercise provides many health benefits - from fitness to increased physical and mental energy. In order to prepare yourself for a exercise routine, you need to research which exercise is right for you and how to fit a new exercise program into your daily schedule.
Stand on your knees, lace your fingers and place your knuckles against your forehead. Lift your right elbow toward the ceiling as high as you can (away from your right knee) and press your right hip slightly forward. Hold for 10 seconds, taking deep breaths to release any tight muscles. Reverse sides and repeat. To make it harder: Try to look up toward the ceiling.
Holding weights, bend your arms to form a 90-degree angle, keeping your elbows at your sides and your knuckles facing forward. Raise your arms out to your sides at shoulder height. Lift your hands up and back until they're in line with your head, knuckles up. Lower to starting position. Throughout, keep your elbows in line with your shoulders. Feel the burn? Don't let your shoulders scrunch up toward your ears. Work up to 20 reps.
Holding weights, bend your arms to form a 90-degree angle, keeping your elbows at your sides and your knuckles facing forward. Raise your arms out to your sides at shoulder height, then lower them back. Work up to 20 reps. Reminder: Don't forget to relax your shoulders so they don't hunch. To make it harder: Balance on one foot and do 10 to 20 reps; switch feet and repeat.
1 AnswerIntermountain Healthcare answeredHere's how to do heel and toe raises:
- Stand up, using a counter for balance.
- Raise up on your toes as high as you can. Return to starting position and repeat.
- Next, put your weight on your heels and raise your toes. Return to starting position and repeat.
1 AnswerIntermountain Healthcare answeredHere's how to do the external rotation exercise:
- Lie or sit on a firm, flat surface with your legs straight in front of you.
- Rotate one leg out from your hip, then return it to neutral position (toes straight up). Rotate the entire leg, not just your foot.
- Repeat with your other leg.
1 AnswerJoey Greany, MS,NASM Elite Trainer, Fitness, answeredTake a look around and do a quick inventory of what you have available to exercise with. Look through your garage, attic, or your basement. Do you have a bike, rope, old tires to flip, chains to pull, balls to throw, boxes to jump on, or paint cans to carry? If you have some of this stuff and a creative mind, you can put together a great workout. You do not need a expensive gym membership to look expensive.
1 AnswerMichael Roizen, MD, Internal Medicine, answeredScientists have been putting Wii fitness claims to the test. (Tough job, but somebody had to try out 68 video game workouts). The news from one study: A third of Wii activities qualify as moderate-intensity exercise -- the same as a good walk. On the list: spinning a hula hoop, boxing (both regular boxing, which was tops, and rhythm boxing), playing tennis and baseball, and doing several resistance moves, such as the rowing squat.Helpful? 1 person found this helpful.
1 AnswerTo take your training up a notch, all you need is one of these: bike, stationary bike, stair-climber, elliptical trainer, treadmill, step, heavy bag, pool, jump rope, or walking or jogging shoes. Warm up for five minutes before each high-intensity workout. Cool down and stretch for five minutes after you complete your workout.
Day 1: Interval Training -- Complete 30 seconds at 80% of your maximum heart rate (max HR) followed by 30 seconds of recovery. Allow your heart rate to drop to about 120 beats per minute for your recovery intervals. Keep moving for a total of 30 minutes.
Day 2: Recovery Workout -- Pedal, walk or step at a steady pace. Make sure that your heart rate remains between 60% and 70% of your max HR during the entire 30-minute workout.
Day 3: Tempo Training -- Kick your intensity up to between 70% and 80% of your max HR. Do your best to train at this intensity for 30 minutes. Slow down if you feel uncomfortable.
Day 4: Recovery Workout -- Pedal, walk, or step at a steady pace. Be sure that your heart rate remains between 60% and 70% of your max HR for the entire 30 minutes.
Day 5: Strength Day -- Increase the resistance on your stationary bike or do hills on a treadmill. Keep your intensity from 70%-80% of your max HR.
Days 6 and 7: Active Rest -- Relax and enjoy your time off. You'll need to recharge your batteries for another five-day exercise cycle next week.Helpful? 1 person found this helpful.
1 AnswerAccording to research by the British Psychological Society, you get a significantly greater mood boost with vigorous exercise than with less strenuous workouts. The scientists studied moods of the subjects before, during, and after the workouts and found that only the intense exercisers had considerably elevated moods 20 minutes after the workout.