The following article is one of a series of articles which focus on Self Improvement, Motivation and Empowerment. It is based on research done over twenty years as a personal and business coach. This self improvement article was written in response to questions which have been asked on exercising, keeping fit,losing weight and long term weight loss as well as address common challenges that people have with this subject. I sincerely hope that you find the following information of value.
7 Simple Work Out Tips We Can Follow At Any Time, Anywhere
All too often we are so caught up with different daily pressures that we can find it difficult or too time consuming to look after our bodies in the way that we should.
Crazy thing is, if we did make time, we would feel better, be more energetic, and more capable of handling those daily pressures when they come along!
If we don?t have the time however or we don?t have access to exercise or training equipment, how can we make a start at looking after ourselves?
Apart from eating sensibly and healthily, there are a number of quick and simple work out exercises that we can all follow almost at ant time and any where.
Often, a simple work out can make you feel good in a small amount of time. You can squeeze in these moves during lunch break, or even right before an upcoming date. The best part is, these exercises aren?t too demanding, so there will be minimal perspiration involved. Keep in mind that these routines are not meant for advanced trainers looking for serious muscle growth. They are designed to help with our levels of energy and to maintain a healthy and good-looking body within approximately an hour.
Make sure that you have a healthy snack at least one hour before the workout, and a full meal afterwards.
Work Out Tip 1. Cardiovascular and Lower Body
Your cardiovascular work out should consist of a good brisk daily walk for about half an hour. Don?t be a fair weather walker, go out regardless of the weather; just make sure to dress appropriately. An effective alternative to going outside is walking up and down a building staircase. This option is excellent for your heart, as well as maintaining leg muscles. To maintain a constant progression, try to increase your pace on a weekly basis. Set goals and gradually increase your distances. If possible, alter your cardiovascular sessions for an even more effective work out: use the staircase one day, and walk around the block on other days.
Note: please don?t go from being a couch potato to running up and down flights of stairs. After long periods of inactivity it is always advisable to check out your plans with your doctor. It may mean taking things just a bit easier to begin with.
3 Pushup Exercises:
Work Out Tip 2 Basic Pushups
Basic pushups will work your chest area, triceps and rear deltoids. Aim for 3 sets of 10 to 15 repetitions (depending on your fitness level), and gradually increase the repetitions as the exercise becomes easier to do. Once the movement becomes too easy, you can increase the workout by elevating your feet on a chair to increase resistance.
Lay face down on the floor with your legs extended behind you and your hands directly beneath your shoulders. Your fingertips should be pointed straight ahead, and make sure you keep your back flat and your head in natural alignment with your spine. Get into the starting position by extending your arms straight from your shoulders, which lifts your entire body off the floor. While keeping your body stable, go down until your nose almost touches the floor. Exhale as you push back to the starting position with your chest and triceps. Try not to lock your elbows in order to keep constant tension on your muscles.
Work Out Tip 3 Close-Grip Pushups
Close-grip pushups mostly work the tricep muscles, the inner chest and the trunk muscles. Once again, carry out 3 sets of 10 to 15 repetitions (according to your fitness level), and gradually increase the repetitions as the movement becomes easier. ? Use the same starting position and breathing pattern as the basic pushup. Bring your hands together and form a triangle with your index fingers and thumbs. As you go down to the floor, your elbows should go to the side, which incidentally puts more stress on your triceps and inner chest. Close-grip pushups also require more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. At first, close-grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly.
Work Out Tip 4 Wide-Grip Pushups
Wide-grip pushups will work your chest, rear shoulders and parts of your back muscles. Carry out the same sets and reps as aforementioned and gradually increase the reps as the movement becomes easier. ? Use the same starting position and breathing pattern as the basic pushup. Your hands should be positioned beyond shoulder width, with your fingers pointing frontward. The wider position emphasizes the tension on your shoulders and lengthens your pectorals. Wide-grip pushups are more demanding, so you will tire more quickly than with other pushups. The above pushup variations will help keep your upper body muscles strong and fit.
3 Dumbell Exercises
For additional exercises, try these simple work out exercises with dumbells. You will need to select a weight that you are most comfortable with. I have had a neat set for years that have removable heads so I can use weights of either 12, 15 or 18 kg.
Try these work out exercises for a few minutes each?
Work Out Tip 5 Legs
These repetitions will build up muscles in the thigh and buttocks. First, spread your legs to hip length and keep your legs fully extended. Holding dumbbells in each hand and maintaining a straight back, slowly bend your knees until your thighs are level to the floor. Then, slowly return to your original position. Continue this exercise until you tire your legs to the point where you just cannot do any more.
Work Out Tip 6 Chest
In order to work out the pectorals, lie on a bed (stomach up) and hold a weight in each hand above your chest. Keep your arms fully extended with the palms facing each other. Next, lower the dumbbells outwards and down until parallel with your shoulders. Breathe out, and return the weights to starting position. Aim for eight sets of 8 to 12 repetitions.
Work Out Tip 7 Arms
These exercises will strengthen your biceps. Sit on the edge of a secure chair with your feet placed hip width apart. Hold the weights with palms facing inwards in front of your body. Extend your arm, and curl one dumbbell up at a time in a small arc towards your shoulder. Be sure to rotate your forearm so your palm faces your shoulder at the top of the movement. Aim for three sets of 8 to 12 repetitions.
NOW is the time!
O.K. you have read the article. Now is the time for action. Without action, this article adds no value whatsoever to your self improvement. But remember, without action, you cannot blame this self improvement article or any article for that matter. So, take action NOW.
Even if only one piece of advice, one piece of information, one tip makes a difference, then the whole article has been worth it for all of us. NOW is the time!
Finding sensible, safe and long term methods of weight loss and weight maintenance takes a lot of research which we have done and continue to do so that we can provide these informative and motivational articles to help you move forward and realize your personal goals and aspirations even if you have been overweight or out of shape for years
Be the person you want to be, you deserve it!