Posted by free1blog2 | Posted in Exercise | Posted on 30-06-2011
By D Heape
Fitness and weight loss takes effort, but if you are consistent with your efforts, I know you can reach your fitness and weight loss goals. Long term fitness and weight loss does take effort, and you will need to challenge yourself to see results. The effort you put in will pay off like nothing else. If you are finally ready to commit to a healthy lifestyle, then you have taken the first step.
Unlike diets, a sound nutrition and exercise system can lead to a lifetime of sustainable weight control. It is easy for you to blame your metabolism for weight gain, but we are not the victims of our metabolism, we are the creators of our metabolism. A good exercise program can deliver improvement in your endurance. Regular exercise routines can improve the performance of the cardio respiratory system. Positive changes brought on by a structured exercise and nutrition program are not just physical. You will increase your confidence, and energy as well. Here are a few exercises to get you going.
The Plank is an excellent way to target your transverse abdominis and the other core muscles that work to stabilize your spine. Lying on the floor, support yourself on your elbows. They should be directly under your shoulders, so that your upper arms are perpendicular to the floor. Draw the belly button in and lift the hips off the floor so that you are supported by your elbows and toes. Do not let your butt either sag down, or arch up in the air. Your body should be straight from shoulders to feet, like a plank. Be sure to keep the belly button drawn in and don’t forget to breathe. Hold in the up position for 10 seconds, and then slowly lower yourself. With a 5 second rest in between repetitions, perform this movement 5 times. As you get stronger, increase the time held in the up position.
With Side Bridges lie on your side, resting on your elbow, with one foot on top of the other. Keep your body in a straight line from ankles to knees to hips to shoulders. Make sure your elbow is directly under your shoulder, so that your upper arm is perpendicular to the floor. Rest your top hand on your hip. Draw the belly button in, and lift the hips up off of the floor, so that your body is in a straight line from foot to shoulder. Remember to keep the belly button held in throughout the entire exercise, and do not forget to breathe. Hold in the up position for 10 seconds, then slowly lower yourself. With a 5 second rest in between repetitions, perform this movement 5 times, then do the same on the opposite side.
Mountain Climbers are a challenging move that will really get your heart and lungs working. Start by getting on your hands and feet in a prone position. Beginners can make this move easier by placing your hands on a step instead of directly on the floor. Keeping your body parallel to ground, begin a running motion, driving your knees up towards your chest alternating back and forth. With just your toes and the balls of your feet touching the floor, try to stay light on your feet and keep your legs moving as fast as you can for the desired repetitions or time. These are just a few to get you started and on the right track. By taking the time to read this, you are making a commitment to seek positive change in your health, fitness, and life. It is an investment that will pay off for the rest of your life.
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