Home Fitness/Time Management

Do you have 20 minutes? Or 10? If you are working full time, AND have kids, and/or school commitments, your time is be maxed out.A 10 minute walk can be a life-saver-it reduces your risk of heart attack and stroke.Add a 20 minute weight workout, and you’ll stave off METABOLIC SYNDROME, the triad of abdominal fat, high blood pressure and cholesterol, that lead to DIABETES. Exercise of course burns calories, which leads to body-sculpting with a narrower waist, and toned arms and legs.Look to http://www.acefitness.org/fitfacts/ for a multitude of free calorie burning and fitness tips.

Create a time and place in your home to workout, and gather:

A. Upper body free weights that you can lift 8-12 reps until you feel fatigue, and

B.Ankle cuff weights, kind of retro but they work great and cost little.

Start with 1 set for each major muscle group.

Add some calisthenics using your body weight.

Sample:Lying Down: Bench Press, Hip Bridges, Sit Ups

Side Lying: Top Leg Lift. (Don’t let your trunk wobble).see pic

Prone(medical term for face down!): Plank, Push Ups(Girlie style or manly-however you can perform and hold your gut from hanging!).Hamstring Curls.

Seated, leaning forward at the hip yet holding back straight: Rows.see pic. Looks easy but most people round their back and don’t engage the back muscles…

Sit to Stand:Squats. Drop weight back into heels to engage gluts as you  descend from standing to squat position.

Make it fun-with music, and a yoga mat or weight bench in a color you like.

If you have a pain problem that prevents you from working out, and you are female, find a Physical Therapist near you with http://www.womenshealthapta.org.Look back on other posts for Personal Training FITT Formulas,to safely guide your progression of exercises.Be BenchFit.

Best of luck,

Maureen

Maureen@BenchFit.com