Got 30 minutes free for exercise?

If you are short for time and feel like you need to exercise, here is how you can manage a resistance programme in a short period.

1. Choose 4-5 Resistance exercises (using weights) such as: Squats, Lunges, Lat Pull down, Dumbbell row, Bench press, Leg press.

2. Choose 4-5 Anaerobic exercises (using only body weight) such as: Burpees, Squat jumps, Fast push ups, Sit ups or other Core exercises.

Start your programme with the first resistance exercise doing between 8 – 12 repetitions, then move to your first anaerobic exercise doing between 10 -20 reps. Then move through the 5 sets of exercises like that.

E.g.
1. Squats (resistance) x 10 reps then 10 x squat jumps (anaerobic), Repeat for a 2nd set.

2. Bench press (resistance) x 10 reps then 10 x burpees (anaerobic), Repeat for a 2nd set.

3. Lunges (resistance) x 10 reps then 10 x fast push ups (anaerobic), Repeat for a 2nd set.

4. Lat pull down (resistance) x 10 reps then 10 x Sit Ups (anaerobic), Repeat for a 2nd set.

5. Dumbell row(resistance) x 10 reps then 10 x burpees (anaerobic), Repeat for a 2nd set.

Tips:

• Always warm up for 3-5 minutes before exercising.
• Try and alternate between lower body and upper body exercises if you can.
• 10 sets of Resistance and 10 sets of Anaerobic in total like the example above, will mean that you have exercised for approximately 20 minutes.
• Always concentrate on good form and good posture. This programme should take about 15-20 minutes maximum when you are used to the structure.
• Always cool down and stretch afterwards, Check out my previous articles in the archive on how to warm up, cool down and stretch your body.

There will be at least two sessions held before Christmas and then regular weekly sessions in the New Year.

Get your body moving in a group environment and bring a friend. Great value at $10 per class.

Sessions limited to 10 per class, to register contact Tanya Taylor

e: tanyataylor@clear.net.nz or ph: 021 971 973 or 3390390

1. Be Specific About Your Fitness Goal:

• Who: Who is involved? That’s easy! “I …”
• What: What do I want to accomplish? Again, be specific here: “… want to lose 2 kgs… ”
• When: Establish a time frame. “… in two months …”
• Which: Identify requirements and constraints. Which way are you going to do this? “… by eating right and exercising …”
• Where: Identify a location. The more details you fill in to form a complete picture, the more likely you will be to execute the plan. “… in the gym …”
• Why: Give specific reasons, purposes or benefits of accomplishing the goal. “… so I can be healthy, fit and energetic.”

“I … want to lose 2 kgs … in two months … by eating right and exercising … in the gym … so I can be healthy, fit and energetic.”

2. Make Your Goal Measurable:
OK so you have set a specific goal and have started making positive changes in your life toward achieving it. But how do you know how well you are doing? Measuring your progress at frequent intervals is as important as setting the goal in the first place. Nothing will boost your confidence and morale than seeing your body change for the better in the mirror every day.

3. Set Attainable Goals:
Think small, attainable targets and you’ll be alright because it’s the attaining of small goals that boosts your morale and helps you aim higher.

4. Be Realistic:
Be realistic and ask yourself what the chances are that you will stick to any drastic change in behaviour:

• Do you have two hours to spare for running? Every single day?
• You won’t eat cake? What about on your partner’s / kid’s / best-friend’s birthday?
• No fried foods?

5. Stick To Timely Goals:
This is the “… in two months …” part of the goal statement. By limiting the time you have to accomplish a goal you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track.

Go ahead - set a S.M.A.R.T. fitness goal right away and work towards it!

While most people

It is key for the stability and strength of your back, which in turn controls your posture. An improved posture and technique will then lead to improvements everywhere else.

A strong core will enable you to run faster, work longer and lift more and should not be overlooked when doing any exercise – there’s always time to do some core work no matter what you’re doing.

The benefits don’t end there either; researchers for the U.S. Army tracked the injuries of male and female soldiers during a year of field training in which they periodically performed the standard Army fitness test of situps, pushups, and a two-mile run. Those who could hiss out the most situps were less likely to suffer from injuries.

A great core won’t stop you from having to call in sick now and then, but studies show that people with flat abs are:

• 25% less likely to develop heart disease;
• 35% less likely to have a heart attack;
• 41% less likely to develop high blood pressure;
• 40% less likely to develop kidney cancer;
• 60% less likely to develop gallstones;
• 14% less likely to develop osteoarthritis.

Leading on from these undeniable statistics, A Canadian study of more than 8,000 people over 13 years found that those with the weakest abdominal muscles had more than double the death rate of the people with the strongest midsections. No surprise when you consider all the health conditions associated with belly fat.

It can’t be ignored, a good core is central to your quality of life, and if you’re wanting to improve your performance, it is definitely the place to start. And plus, a nice core really does look good doesn’t it slynkey girls!

Goal Setting Steps
Simply stating unplanned goals is unwise. For example, if you list a goal like “I am going to be 2 kgs. lighter this time next year,” this is too vague and you are likely to lose interest in your goal. Start setting positive fitness goals and steps to reach them based on your results.

Decide on your goal, think about your time frame, your budget, your availability to change eating habits and exercise. Speak with a Fitness Professional to discuss if your goal is realistic and then set the steps towards achieving those goals.

“I … want to lose 2 kgs… in two months … by eating right and exercising each week … in the gym … so I can be healthier, look fit and feel energetic!”

What are S.M.A.R.T. Goals?
S.M.A.R.T. is an acronym that describes the various attributes a goal should have to ensure maximum probability of success.

S – specific
M – measurable
A – achievable
R – realistic
T – timely

How Can I Set S.M.A.R.T. Goals For Fitness And Weight-Management?
Whether your goal is to lose weight, gain muscle or just be fit, setting S.M.A.R.T. goals will give you an edge by keeping you focussed and motivated throughout your endeavour.

I’ll write more about setting S.M.A.R.T. Goals in my next article!

What is Circuit Training?

Circuit Training is amongst one of the most common ways to exercise. One benefit that Circuit Training can give you is a combination of Resistance & Cardio, so giving not only your heart a challenge but also creating a leaner body.

The advantages of Circuit Training are:
• Develops strength and endurance
• Appropriate form of training for most sports
• Can be adjusted to suit age, fitness and health of an individual
• Exercises are simple enough so that you feel a sense of achievement in completing them
• A wide range of exercises to select from which will maintain your interest and enthusiasm

The Best Circuits involve good challenging exercises with short rest breaks between each exercise. Depending on how much time you have and want to spend in your session there are a variety of resistance exercises out there to choose from. You could select from 3-6 exercises plus 3-6 cardio movements. Aiming to do each station or exercise for 30-90seconds. A Circuit Training format is completed one exercise after another.

The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced).

If you are working to your full potential you will guarantee to sweat & lose kilos. It is important to conduct a warm up at the start of the session and a cool down at the end of the session.

This means that the muscles won’t get worked many times in the week and will have a better chance to recover.

The most common splits to use are:
• Shoulders & Traps
• Back & Biceps
• Legs & Ab’s
• Chest & Triceps

Use compound exercises that workout the whole body, this is more effective and functional rather than just Isolated exercises e.g. (Compound) Squats or deadlifts compared to (Isolated) Leg extension & leg curls…

Do a short workout before your cardio session. So, perhaps do a light warm up and then do 20 minutes of weights and finish with a half an hour on the treadmill. Putting your weights session before your cardio session seems like a good option for those women wanting to lose weight. The reason for this is that the glycogen in your muscles which you need for energy has been depleted with the weight lifting leaving you with less to burn through in the cardio session.

Conclusion
Weight training has so many weight loss benefits. Try and perform more than you usually do and see what the results are. Lastly, the importance of Hydration for the body to function well.

Drinking water is fundamental to our existence. Many people don’t consume enough water, and can become dehydrated without even knowing it, especially when you exercise. Your body is made up of 60 per cent water, which provides the fluid it needs to function efficiently.The recommended intake is about six to eight glasses a day. So when you exercise, make sure you sip water BEFORE, DURING and AFTER exercise.

“ YOU CAN SURVIVE WITHOUT A CAR, BUT YOU WILL DIE WITH NO DRIVE!”

Last month

Use these exercises to lengthen the muscle and tendons, reduce tension and increase relaxation. Remember to stretch before exercise and after exercise. Stretch gently and slowly.

Neck and shoulder:
This stretch can be done standing or sitting on a chair. While standing tilt your head sideways towards the left shoulder as your left hand pulls your right arm down and across, behind your back. While sitting, with your right hand on side of chair to fixate your arm, tilt your head towards your left shoulder, use your left arm to assist or to add pressure. Feel the stretch through your neck.

Stand in a doorway; reach back with one or both arms, fixating your hands below shoulder level. Feel the stretch through your shoulders and chest.

Shoulder and upper back:
Interlock your fingers above your head with your palms facing upward, push your arms slightly back and up. Feel the stretch in your arms, shoulders and upper back.

Kneel back on your heels, keeping your bottom fixed down, stretch both arms out in front along the floor pressing your palms down into the floor.

Back:
Lie flat on your back, stretch your arms above past your head and straighten down your legs, pointing your toes – make sure your back is flat on the floor and not arched. Stretch in both directions. This exercise if great for stretching out the spine.

Triceps:
Lift your arm above your head and hold your elbow of that arm with your other arm, gently pull the elbow behind your head. Feel this stretch in the back of the arms and shoulder joint.

Remember to hold stretches up to 2 minutes if possible, or as comfortably possible.

The reasons for stretching are:
-To increase the range of movement of your joints
-It decreases the tension in the muscle
-It enhances good & correct posture
-It decreases the chances of injury by increasing blood flow to the muscles
-It takes the stress off the joint
-It decreases muscle spasms
-It may also assist with increases in muscular strength

*One thing to remember is that stretching does not reduce DELAYED ONSET MUSCLE SORENESS after exercise.

Here are a few types of stretches that you could use before and after your workouts.

Type 1 – Active Stretches:
This involves taking the joint through the full range of movement. This is more applied during the specific warm up stage of exercise preparation. These types of stretches are great during or after the warm up because this also helps blood flow to circulate around your body to the main muscle groups & helps lubricates the joints to prepare for a good solid workout. Active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. Active stretching increases active flexibility. You should hold your Active stretches for at least 10-15seconds, but it can be a little challenging or difficult to hold for that time but go to your full potential of the stretch.

Inner Thigh Stretch
Sit on floor with feet pressed together. Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.

Hip Flexor Stretch
Lunge position focusing on the back leg – to increase stretch extend arm up that’s on the same side as the back leg – so right leg back, right arm up.

Calf Stretch
On hands and knees, straighten your legs, but keep them slightly bent. Gently press one or both feet towards the floor, keeping back flat and abs in.

Tybe B – Passive or Static Stretches:
A passive or static stretch is one where you gradually ease into the stretch position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. For example, bringing your leg up high and then holding it there with your hand. The splits is an example of a passive stretch (in this case the floor is the “apparatus” that you use to maintain your extended position). The amount of time a static stretch is held may be anything from 6 seconds to 2 minutes.

Hamstring Stretch
Lie on floor with knees bent. Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle. Keep knee slightly bent. Switch legs

Lunge Stretch
In lunge position, rest back knee on the floor, with front knee at 90-degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.

2. Functional – Check that the exercise is functional and the movement or action will be used in everyday activities. Think about your body’s function at work or during sports.

3. Benefit – Is there a benefit to doing this particular exercise otherwise you are wasting your energy & time doing it.

4. Effective – the last thing you should consider is whether the exercise is effective, is there a better exercise or could you increase the difficulty by adding load to your exercise.

Want to know how to get those Slender Sexy arms with a simple & basic movement? Want to know how to do one of The Best Butt Shaping, Hip and Leg Toning Exercises? Say goodbye to cellulite and keep reading!

Here are two brilliant & easy exercises to prepare you for the beach & hot summer coming our way, just by starting with your own body weight.

Exercise 1 – Squats

Why they are Fantastic: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once.

How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. As you would sit on a chair, slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight.
Keep your knees behind your toes; make sure everything’s pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 repetitions.

Exercise 2 – Push Ups

Why they are Wicked: Push ups, like squats, are compound movements using almost all the muscles of your body. You’ll work your chest, shoulders, triceps, back and abs.

How to Do It: Position yourself face down on the floor, balancing either on your toes/knees and hands. Make sure your hands are slightly wider than your shoulders and that they are parallel to your shoulders and that your body is in a straight line from head to toe. Don’t sag in the middle and don’t stick your butt up in the air.
Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall push ups or, for those looking for a real challenge – one-armed push ups. Do this move 2-3 non-consecutive days a week for 12 – 16 repetitions and add a rep. each time you do the exercise.