Great Workout Tips – 5 of the Best
November 24, 2008
Try these 5 tips to get one step ahead by utilizing time spent doing something else to work on your strength and fitness.
1. Two for one: it is easy to do two things at once and double your workout effort. Select handweights that you are comfortable with (3 – 5 pound is good) Get on the treadmill and set it at a brisk walk. Walk and do weights at the same time – do 1 minute each of biceps curl, shoulder press, side laterals and front laterals. It’s great for upper body strength and adds to the cardio element. Do this twice a week and gradually increase the weight sets to up to 3 minutes each.
2. Double the run: if your routine involves medium pace running for a prescribed time, put some variation into your workout to prevent boredom setting in. Run for 5 to 10 minutes to warm up and then do 1 minute sprint bursts, running at your normal pace between sprints long enough to recover. Repeat for 5 sets and complete your run as usual.
3. Workout at work: if you have job that keeps you behind a desk, use this to your advantage with isometric exercises. The great thing is – no one knows you are working out!
(1) Sit up straight with your feet flat on the floor, drop your hands to hang beside your chair and hold onto the seat. Contract your abs and try to lift the chair, hold for count of 5 and relax – remember to breathe! Do 2 repeats. Body must be kept straight with shoulders back.
(2) From the same position as (1), hands hanging loose, push down with the soles of the feet as if trying to push through the floor. Hold for 5 and relax. Keep upper body straight and still. Repeat twice.
(3) Push your chair back so you can put your hands on your knees and have feet flat on the floor. Push down on your knees with your hands while you try to lift your knees and feet off the floor. Keep your feet under your knees. Hold for 5 and relax. Do 2 repeats.
4. Workout at work No.2: take a stability ball to work at sit on it as you work. This is an effective and simple way to improve core strength.
5. Step it out: use the stairs in a building or mall instead of heading for the elevator or travelator. Get a quick workout while you get where you are going. If the weather prevents you going for a walk or run, run or walk up and down the stairs in your building for 5 or 10 minutes. No stairs? Find a step and do 100 step-ups, changing the leading leg every 20 repeats.
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