Exercise Tips What applies to you?

Moving at all time, not just when you feel like it

Exercise improves your metabolism. When you get moving several times a day it keeps that internal calorie burner amped up. Try a two 15 minute cardio sessions daily, the improvement will be more noticeable than if you did one 30 minute session one a day.

Push your muscles to the limit

Next time you strength (resistance) train, try not to rest more than 15 seconds after the last repetition instead, pick up a lighter weight and do 3 to 5 more reps. You have fast and slow twitch muscle fibers. The fast ones will tire quickly, and the slow ones can endure longer. Switching over to lighter weights and continuing to fatigue all the muscle fibers will help build strength and tone faster.

Step aside without pain

We usually move in one direction (frontward and backwards), so strengthening your hips will not streamline your shape below the waist, but it can keep those knees from aching.

Keep your body guessing

Switch the number of repetitions and sets you do to fool your body so that it doesn’t get used to the same routine. In fact pulse or do half time repetitions instead of the standard, 1, 2, 3 set.

Try to get off the ground

Jumping uses all the large lower body muscles…guts, hips, and thighs. Using these muscles raises your metabolism.

Pump that heart...extend the burn

The more often you get your heart pumping during exercise, the longer your metabolism stays revved up afterwards. For instance in a circuit series do one set of every exercise without rest. These movements will fatigue your muscles so your body has to work harder and use more energy (calorie burn) to recover.

Imagery is important too

Try imaging for example contracting your gluts for 15 minutes a day for a few months; now combine that imagery with “live” techniques: and you’ll be able to shape your body and firm those stubborn muscles.

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Get rich on vitamin B

If you are combining diet and exercise (a wise move if you are serious about changing your body), be sure you consume fish with omega-3, poultry, low fat dairy products and fortified whole-grain cereals. It easier for your body to build muscles.

Move a little faster in this case

People who lift weights at a brisk pace (two second - one second lower and one second lift) saw greater strength endurance than those who took three seconds to do the same movements. Be sure to maintain good form and you’ll have more time left over to other moves or add some extra cardio to your workout and burn more calories.

Get on a Stability ball or Bosu

Do a push-up on a stability ball or Bosu, your arms (especially those hard to change triceps) will be more challenged than if you were doing them on the floor.

Do a combo

Combine resistance training with a squat or use a weighted ball when doing crunches (provided this is a level you are comfortable with, it can be more advanced). Combo work engages more muscles, increases your heart rate, burns more calories and saves time.

Go heavy

Once a week try lifting a weight that you don’t normally lift, and try three to five repetitions. Studies show that this is a good way to build muscle and give your metabolism a boost. As in any exercise use common sense.

And the band plays on

Using resistance bands with weights (dumbbells for instance) will make your muscles work nearly 25% harder.

Take a break

Give your muscles 24 to 48 hours off between strength-training (resistance work) to recover. If you are doing any kind of power exercises such as jumps ( plyometric) than rest at least 72 hours so your muscles have a chance to rebuild the fibers that were used, that’s when you see improvements.

Exercises

Lie aside: Lie on your left side, head in your left hand, with legs about 45 degrees in front of you, knees bent. Keeping your feet together with hips stacked, raise top leg about 10 inches; lower it without touching the bottom knee. Do 15 to 20 repetitions then repeat on the opposite side.

Keep your body guessing: Increase your upper and lower body strength twice as much over 12 weeks. If you lift three days a week, do 2 sets of 10 to 12 repetitions with lighter weights on the first day, 3 sets of 8 to 10 reps (with more resistance weight) on the second, and 4 sets of 4 to 6 repetition with your heaviest weight on the third.

Try to get off the ground: Twice a week do 3 sets of 10 jump squats (knees over the ankle NOT the toes when landing). Stand with your feet shoulder width apart, arms bent at the elbow and hands clasped in front of your chest. Lower to a squat until your thighs are parallel to the floor. Jump up, pushing off the balls of your feet. Land with you knees soft (slightly bent), lower into a squat again, and repeat.

Get on a ball or Bosu: Get into a push-up position with your hands about 12 inches apart on top of a stability ball or Bosu, extend your legs behind you. If you are having trouble balancing, place the ball only against a wall. Lower your chest toward the equipment, and then press up. Do 2 sets of as many repetitions as possible, 3 times a week.

And the band plays on: Hold the end of a tube and weight in each hand and stand in the middle of the tube as you move the tube with your hands up and down for bicep curls, shoulder presses and rows. Depending upon your strength and experience, different bands are easier to use than others. (Green is easier than red).

Keep in mind not all exercise tips will apply to your particular situation. These tips are for the more active adults and not for those who are non-ambulatory. Be sure to be warmed up prior to starting and give yourself time to cool down and stretch. Many exercises require supervision to avoid injury especially if you are de-conditioned or new to exercise. In some cases you would need to consult with your physician first.