Raise one leg 10cm off the floor and hold it there for 30 seconds – this tests your balance and works your abs harder. Swap legs and repeat for a further 30 seconds. Try 3 sets of these or as many as you can manage.
Category Archives: Exercise
TURBO BOOST YOUR WORKOUT: THE LUNGE.
Try doing bicep curls with light weights as you lunge. This will tone your arms and help you fire up the target muscles – your glutes and legs – as the upward motion of the bicep curl keeps the torso upright.
JUST 60 MINUTES.
This amount of moderate activity daily could cancel out the negative impact of being desk-bound for eight plus hours a day with little activity. Whether you get it in one hit or in smaller chunks doesn’t seem to make any difference. So get moving!
WHAT’S BETTER: TO STRETCH OR NOT STRETCH?
The verdict: not before speed/strength training.
Stretching has many benefits, but a review of studies found that after static stretching (where you hold still in stretched positions), your muscles’ power is reduced.
LIFT WEIGHTS TO BURN MORE CALORIES.
Scientists have recently discovered that the hormone Irisin circulates in the body when you exercise.
It’s important because it switches on genes that convert white fat – the type that gets packed around your middle and releases dangerous inflammatory chemicals – into brown fat, which helps you burn calories.
The more you work out, the higher your levels of Irisin. Early research suggests it’s resistance training that really boosts your Irisin levels, so get lifting…
REASONS TO WALK #11.
25%
The increase in distance you’ll walk if you use a pedometer, according to a US study.
REASONS TO WALK #10.
90º
Ideal angle for arms to be at to maintain your walking momentum. Drive them from the shoulders and swing them back, towards your bottom, and forward so your wrist is near your chest.
BACK PAIN RELIEF.
Four out of five of us will suffer with back pain and it’s normally triggered by bad posture. Many of us are sitting at computers for up to eight hours, bending awkwardly, or lifting incorrectly. Here are some was that will help prevent and relieve mild back pain:
Strengthen your core muscles
Your core isn’t just your stomach, but back muscles too. Pilates exercises can help ensure these muscles are kept strong, protecting your spine. Also try gentle weights or aerobic exercise.
Be careful when lifting
Always bend at the knees without twisting, keep the weight close to your body and try not to over-stretch your back.
Sit up straight
This is very important if you’re working at a desk. Face the keyboard and screen, with forearms, wrists and thighs parallel with the floor and feet on the ground.
Take breaks from sitting down
Stand up and hug your body – right hand on left shoulder and left on right. Breathe in and out to stretch your back. Shrug shoulders and try torso twists in your chair to ease the spine.
If your pain is severe, see your doctor for advice.
REASONS TO WALK #9.
4
After this many minutes, ramp up your intensity for 30 seconds – go uphill or increase your speed. Repeat for 30 minutes as this will give you the same cardio benefits as 90 minutes of steady moderate exercise.
REASONS TO WALK #8.
100
The number of calories you can burn in just 1 mile. So why not take the challenge and go for 2, 3, 4…!