10-Minute Exercises with Big Results!
This is the second in a series where you will learn
how to make the most of your spare time to increase your
fitness and health.
Research has shown that short, intense exercise segments
throughout the day are just as effective as longer workouts
at burning calories, increasing cardio endurance and
lowering blood pressure and cholesterol.
Even as little as five minutes can go a long way towards
balancing hormones in the body and making you a happier
person - is that great or what? You no longer have to worry
about finding a large block of free time to work out; just
take a coffee break and in five minutes you can feel
totally rejuvenated.
One of the greatest things about shorter workouts is that
they have tremendous potential to reshape your body with a
minimum time commitment. Incorporating strength training
exercises into your daily schedule is a powerful tool for
both heart health and muscle strength.
Spend five minutes doing lower body exercises and after
several weeks you can tell a difference. Spend ten minutes
on a power workout and results will show up in three weeks
or less.
Use the following ten-minute express workout on a regular
basis in conjunction the other Workouts you have learned
for a month and you will see remarkable changes in your
body's strength.
You can do these workouts in your office with the door
closed or, if your office is a cubicle, in the restroom or
some other private area.
Express Workout 2: Hips and Thighs
Hips and thighs can be a frustrating area to shape up
especially for women. Thanks to the physiological design of
female bodies, fat tends to be stored in the thighs and
hips and can be very resistant to toning efforts. Perform
this routine three to four times weekly in conjunction with
aerobic exercise and your body will begin to reshape in six
to ten weeks.
Squats: Squats are performed by standing with feet about
shoulder-width apart and arms by sides. Keep strong posture
and slowly lower buttocks as though about to sit down in a
chair. Lower several inches and then slowly raise.
Pli'e: Adopted from ballet, a pli'e is performed by
standing with feet just wider than shoulder-width and toes
pointed outward. With a hand on a chair or wall for
balance, slowly drop body straight down for several inches
and then come back up.
To increase intensity, on the final pli'e, stay in a
lowered position and slowly pulse your body up and down
about an inch. This fatigues the muscle faster.
Lunges: Lunges are performed by standing with feet about
shoulder-width apart and hands on hips.
Stand tall and take a large step forward with one foot,
and remain in that position. Turn your back foot up until
balanced on the toes and then slowly lower your body until
your front knee forms a right angle. Slowly raise your body
back up. Repeat on each side.
Leg Stretches: Stand with feet about shoulder-width apart
and one hand holding a chair or wall for balance. Raise one
foot behind you and reach back with your hand, grab the
foot and gently pull it towards your buttocks. This
stretches the quadriceps muscle on the front of the leg.
Repeat with each leg.
For stretching the calf muscle, place one foot slightly in
front of you and point your toes up, balancing on the heel.
Keep your weight on the foot that is not being stretched.
Repeat on both sides.
All times are approximate.
0:01 - 1:00
Begin by walking briskly in place to warm up the muscles.
Warming the muscles makes them pliable and will allow you
to work longer.
1:01 - 3:00
Perform as many squats as possible in two minutes.
3:01 - 4:00
Rest for one minute.
4:01 - 6:00
Perform as many pli'e's as possible in two minutes.
6:01 - 7:00
Rest for one minute.
7:01 - 9:00
Perform as many lunges (both legs) as possible in two
minutes.
9:01 - 10:00
Recovery and stretching.
Have a rest :-)
Next in the series of quick but beneficial workouts for
people "on the go" you will learn a 10-minute workout to
strengthen and/or tone your arms and shoulders.
About the Author:
Kerry Isaacs is the owner of the "Weight Loss Tips and
Resource Centre" where you get instant access to weight loss
tips, diets, exercises tips & treatments -
http://www.wltrc.com
This is the second in a series where you will learn
how to make the most of your spare time to increase your
fitness and health.
Research has shown that short, intense exercise segments
throughout the day are just as effective as longer workouts
at burning calories, increasing cardio endurance and
lowering blood pressure and cholesterol.
Even as little as five minutes can go a long way towards
balancing hormones in the body and making you a happier
person - is that great or what? You no longer have to worry
about finding a large block of free time to work out; just
take a coffee break and in five minutes you can feel
totally rejuvenated.
One of the greatest things about shorter workouts is that
they have tremendous potential to reshape your body with a
minimum time commitment. Incorporating strength training
exercises into your daily schedule is a powerful tool for
both heart health and muscle strength.
Spend five minutes doing lower body exercises and after
several weeks you can tell a difference. Spend ten minutes
on a power workout and results will show up in three weeks
or less.
Use the following ten-minute express workout on a regular
basis in conjunction the other Workouts you have learned
for a month and you will see remarkable changes in your
body's strength.
You can do these workouts in your office with the door
closed or, if your office is a cubicle, in the restroom or
some other private area.
Express Workout 2: Hips and Thighs
Hips and thighs can be a frustrating area to shape up
especially for women. Thanks to the physiological design of
female bodies, fat tends to be stored in the thighs and
hips and can be very resistant to toning efforts. Perform
this routine three to four times weekly in conjunction with
aerobic exercise and your body will begin to reshape in six
to ten weeks.
Squats: Squats are performed by standing with feet about
shoulder-width apart and arms by sides. Keep strong posture
and slowly lower buttocks as though about to sit down in a
chair. Lower several inches and then slowly raise.
Pli'e: Adopted from ballet, a pli'e is performed by
standing with feet just wider than shoulder-width and toes
pointed outward. With a hand on a chair or wall for
balance, slowly drop body straight down for several inches
and then come back up.
To increase intensity, on the final pli'e, stay in a
lowered position and slowly pulse your body up and down
about an inch. This fatigues the muscle faster.
Lunges: Lunges are performed by standing with feet about
shoulder-width apart and hands on hips.
Stand tall and take a large step forward with one foot,
and remain in that position. Turn your back foot up until
balanced on the toes and then slowly lower your body until
your front knee forms a right angle. Slowly raise your body
back up. Repeat on each side.
Leg Stretches: Stand with feet about shoulder-width apart
and one hand holding a chair or wall for balance. Raise one
foot behind you and reach back with your hand, grab the
foot and gently pull it towards your buttocks. This
stretches the quadriceps muscle on the front of the leg.
Repeat with each leg.
For stretching the calf muscle, place one foot slightly in
front of you and point your toes up, balancing on the heel.
Keep your weight on the foot that is not being stretched.
Repeat on both sides.
All times are approximate.
0:01 - 1:00
Begin by walking briskly in place to warm up the muscles.
Warming the muscles makes them pliable and will allow you
to work longer.
1:01 - 3:00
Perform as many squats as possible in two minutes.
3:01 - 4:00
Rest for one minute.
4:01 - 6:00
Perform as many pli'e's as possible in two minutes.
6:01 - 7:00
Rest for one minute.
7:01 - 9:00
Perform as many lunges (both legs) as possible in two
minutes.
9:01 - 10:00
Recovery and stretching.
Have a rest :-)
Next in the series of quick but beneficial workouts for
people "on the go" you will learn a 10-minute workout to
strengthen and/or tone your arms and shoulders.
About the Author:
Kerry Isaacs is the owner of the "Weight Loss Tips and
Resource Centre" where you get instant access to weight loss
tips, diets, exercises tips & treatments -
http://www.wltrc.com
NutriFitness Note: For more workout programs like this see http://www.fitnessmadefast.com
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