If you are going to stick with a workout, it had better fit into your schedule something like a reflex bag workout would suit you good. Maybe your only free time is first thing in the morning, before the rest of your family gets up. Not an early bird? Your lunch break may be better. Or maybe you prefer to make time after dinner. One time of day isn't necessarily better than another, but this article will cover the morning routine as studies show that it's the most successful. In the morning: Sure, it's easier to stay in bed for another 45 minutes, but you will be glad that you got yourself up and moving. Exercising in the morning helps speed up your metabolism for the day, and because one good habit leads to another you'll probably eat better. Also, research shows that morning exercisers are more likely to stick with their workout (you get it done before the day's plans interfere). Your Plan: (total time: 35 minutes) Goal: Get your blood pumping for a shot of energy. Stick with flat surfaces and use fast but long strides to stretch your legs. Fuel up: Don't walk on an empty tummy or you'll stall out midway. You don't need to sit down to a full meal, but make sure you eat something small--preferably a carb-protein combo like a banana and a stick of lowfat mozzarella string cheese, or one slice of toast with peanut butter. Just remember to factor in those calories when you have the rest of your breakfast later.
10 min: Warm up by walking on a flat surface at a slow to moderate pace. 10 min: Increase to a moderate to fast pace, walking as fast as you comfortably can. 5 min: Cool down by walking on a flat surface at a slow to moderate pace. 5 min: Do standing quadriceps stretch, followed by a down dog. (Standing quadricepts stretch: Balance on left leg as you bend right knee and lift foot toward butt. Reach right hand behind you to grab foot: pull foot closer to body and hold for 30 seconds. Switch sides; repeat.) (Down Dog: Get on your hands and knees, wrists under shoulders and knees under hips. Press hips up into air, pressing heels to ground, so body forms an inverted V. Hold for 30 seconds.) Stick with this routine every morning for two weeks and you will see and feel the difference!
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