Fitness Articles

A very happy New Year - Jan 2005

A VERY HAPPY NEW YEAR

NEW START. THROW AWAY ALL THE OLD HABITS THAT ARE NO LONGER FUN AND OFFER NOTHING IN THE LINES OF FULFILLMENT.

You can make intelligent decisions about your health and life for 2005 and beyond. Decisions that translate into getting the most out of every minute that you spend exercising. Eat the write foods and at precisely the right times to fuel muscle growth and boost energy and stamina. Finding creative new ways to stay healthy while others around you get sick and keeping mentally sharp. I've checked into some exciting developments that are on the horizon and hope to share them with you over the coming months that I hope will keep you all enjoying exercise.

NO MORE WAITING TO WORK OUT.

I've spoken to a number of different trainers over the last few months, to find out what they would do with their clients when the workstations in the gym are being used and have come up with seven exercises, to help keep you exercising until the treadmill becomes available.

Body weight push back . A press-up against the wall using your own body weight 2 sets of 20 repetitions.

Crunch of the cross . Abdominal exercise. Lay on your back; bring up the knees so your feet are off the ground and your arms out to the side. Slowly lower your legs from one side to the next. 2 sets of 20 repetitions.

Dumbbell squats . Holding 5-7kilo dumbbells by your side with your feet shoulders distance apart, shift your hips backwards and bend your knees, keep your back straight. 2 sets of 20 repetitions.

Lunges. Keep a good distance between the front and back foot, place your hands on your hips or you can hold a set of dumbbells by your side. Bent the front knee to a 90-degree angle and return to the start. 10 repetitions on each leg 2 sets.

Bicep curls . Men 6kilos women 3kilos. Hold your set of dumbbells, let your arms hang straight down from your shoulders, your palms turned forward, curl both dumbbells upwards, keeping your upper arms stationary. 20 repetitions 2sets.

Hop-A-cross . Using the step box, place one foot on top and the other at the side of the box, hop a cross replacing the foot on top of the box with the other and repeat 20 times 2 sets.

Press-ups/ or box press-ups. Box press ups- Go down on all fours, place your hands approx. shoulders distance apart. Bend the elbow lowering your head and chest to the mat; extend the elbow to return to the starting position. 20 repetitions 2sets.