Home Fitness/Time Management
September 1, 2009
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
BenchFit Working Out : Sculpting
March 29, 2007
How many calories do you “burn” with a workout? It depends on your exertion level, and total exercise time. During free weight lifting at a moderate intensity, such as the 20 exercises in the BenchFit workout, intermediate level, the following calories burns are estimated, by body weight, for women: A 120 pound woman burns 6.6 calories per minute, or for 30 minutes, 198 calories. At 140 pounds, there is a 7.6 burn/min, and 228 per thirty minutes. At 160 pounds, 8.7cal/min are burned, totalling 261 per session, and an 180 pound woman burns 9.8 cal/min, totalling 288 per session.Add cardio to a workout, and perform this from a few, to several times per week, and your body will sculpt towards an hourglass shape as you burn fat and build muscles.And of course, consume an optimal calorie count to reach your sculpting goals.There is a current trend for women to embrace weight lifting; lets hear from you, do you lift, and what routine do you use? Thanks for checking in with us!
