More 1 minute tricks for a Better Body
November 28, 2008
Try some of these little tricks to increase your workout time by using the down time moments in your life.
• Down stairs – don’t just walk leisurely down a flight of stairs, jog or run down instead, taking care you don’t trip.
• Side step down stairs to use different muscles.
• Desk work. Take a quick break to revitalize mind and body. Stand in front of your chair with arms crossed and squat back as if to sit down but hold just as you get to the seat, and stand. Do 10 to 12 times.
• More desk work. Stand by your desk, resting your fingertips for support. Do 10 to 20 slow heel raises.
• Climb the escalator instead of just standing there. Walk up as though you were on normal stairs to burn extra calories.
• Power the stair climb instead of just walking. Increase your pace to a run if you can for a quick burst of exercise.
• Take a break from your desk for 5 minutes and go for a power walk, outside if you can. You will have squeezed in an extra cardio session and help to clear your mind. You will work more effectively when you get back.
• Visualize yourself doing an intensive workout, by mentally going through each phase of the workout, if you can’t get to the gym.
• Step up to the bottom step. As you start to climb stairs, stop at the first one and do 10 step-ups with each leg as the leading leg for a quick cardio workout.
• Breathe – when you have a few spare moments, take long deep breaths, using the diaphragm breathing method. Breathe in for a count of 3, hold and slowly breathe out, completely emptying the lungs, for a count of 4 or 5 if you can. This is a great method of relaxation but it also gets more oxygen to your muscles so it is a good pre-workout exercise.
• Tension saps your energy, so practise this relaxation move whenever you have a spare moment. Lie on your back and consciously contract each muscle from your head to your toes. Hold this tense position for a 2 count and then gradually relax each section of your body from the head to the feet. This is an effective relaxation method and helps to loosen tight muscles.
• Use aromatherapy to relax, motivate or invigorate depending on your mood. Lavender and rose relax and make you feel good; mandarin lifts your mood and increases your energy; rose geranium is good for motivation.
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