Fitness GuideMAIN PDF
Transcript of Fitness GuideMAIN PDF
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8/12/2019 Fitness GuideMAIN PDF
1/8MAKING TIME FOR FITNESS HOME & OFFICE WORKOUTS DIET & FITNESS
How to make your exercise regimensuityourlife ...
for all
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Fitness for All, by
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WHY EXERCISE?The benefits of
movement. 2
RUN AROUND ITUse the time you have
to exercise, whether its
10 minutes or an hour.
3
WHAT IS BIOCELLCOLLAGEN?More info about
sponsor BioCell Collagen.
4
FIT HOME BODYDont want to travel to
the club? Build your
own home gym. 5
ON THE GOTravel-ready equipment
and easy desk-side
workouts 6
EAT TO STAY FITThe perfect post-
workout smoothie;
strengthening bones
and balancing blood
sugar. 7
BY THE NUMBERS 2
Table ofContents
... or $70 billion
Health care expenditure
the CDC estimates
Americans could save
annually by increasingphysical activity
for all
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WHY EXERCISE?
Its simple: Were made to move.
In fact, youd be hard-pressed to
find an aspect of your life that
regular exercise wontimprove.
Science-backed benefits include
fewer diseases, less stress,
improved moods, healthier body
weight, better brain function,
and even enhanced creativity.
If nothing else, do it for your
heart. Were learning more
every day about how exercisehelps the cardiovascular system,
says Julia Indik, MD, assistant
professor of medicine at the
University of Arizonas Sarver
Heart Center. Research shows
that exercise improves the
function of vessels, helping them
dilate and bring more blood and
oxygen to tissues. Strength- and
aerobic-training increase the
muscle mass of the heart.
for allYou know everyone should exercise, but its easy to forget that everyo
can
exercise. Regardless of your age, profession, schedule, lifestyle, health limitations, theres a workout plan thats right for you. Te trick
finding it. Here we help you get started with expert tips, exercise regime
and refueling ideas that suit your lifeno matter how crazy it may be.
Percentage of Americansengaged in fitness activities
in 2012
Number of times less likelyregular exercisers are to
develop Alzheimers, even ifthey are genetically prone to
the disease.
[or 8.5 million]
Number of Americans who
use health clubs
Average number of additiona
years you can expect to liveif you engage in at least 150
weekly minutes of moderate-
intensity activity
Percentage more likely
people are to keep pounds offwhen participating in weight
loss efforts with friends
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FITNESS
Avoid tight muscles and potential
injuries with this flexibility-
boosting routine; its easily done in
comfortable street clothes, yoga ma
optional. Just 10 minutes of mindfu
breathing brings down stress
levels, enhancing concentration
and productivity for the rest of the
day, Dixon says. Try two or three
sun salutation sequences, as well as
poses such as downward dog, plank
and cobra.
Use the time you haveCHOOSE FROM 10-, 20-, AND 60-MINUTE WORKOUTS
Cant find an hour in your day to work out? No problem. Exercise doesnt have to be done in the gym for 60 minutes straight.
In fact, that all-or-nothing approach can set you up for failure, cautions Amy Dixon, a personal trainer whose popular workoutDVDs include Give Me 10! 10 Minute Workouts for a Total Body Tone Up(Stockyard, 2009) and Give Me 10 More!(Stockyard,2011). Indeed, researchers at the University of Pittsburgh studying 139 women found that those who exercised 10 minutesseveral times a day were more successful, both with gaining fitness and sticking to a routine, than their counterparts whoexercised in a single longer session. Slip fitness into your daily schedule with these three do-anywhere workouts.
This program is about going as hard as you can for 20 minutes,
Dixon says. You elevate your heart rate for an intense, short period, so youre
quickly building muscular and cardiovascular strength. Warm up for 3 minutes by marching
in place or walking on the treadmill. For the next 14 minutes, alternate between doing a strength exercise for 1 minute
and jumping rope (or doing jumping jacks) for 1 minute. For a full-body strength circuit, do push-ups, squats, rows, lunges,
overhead presses or inverted push-ups, and bicycle crunches.
The American College of Sports
Medicine suggests doing 60
minutes of cardiovascular
exercise five days a week, several
notches above the 150 minutes
per week recommended by the
Surgeon General to maintain
overall health. Shoot for 60
minutes a couple days a week
to expedite weight loss and
fitness gains. If possible, select
an outdoor route with hills to
increase the challenge.
10 MINUTES: Yoga session
20 TO 40 MINUTES: Circuit Training
60 MINUTES: Cardiovascular walk or jog
Back it upTOWEL ROW:Sit on the floor with your legs extended. Hold the end of a towel in each hand,
and loop the midpoint of the towel around the sole of your right foot. Use the muscles of your
upper back to pull the towel toward you as far as you can, keeping your chest out,
bending your right knee, and pushing hard against the towel with your foot to
provide resistance. Continue to resist as you extend your leg back to the starting
position. Do 10 reps; then switch legs. Tip:You can point your elbows out or keep
them close to your body; each position targets different muscles.
If you do push-ups or other chest exercises, you must work your upper back and shouldersas well to avoid muscle-imbalance injuries. Your answer: these two equipment-free drills.
INVERTED PUSHUPS:Get into a
downward dog position with your palms
and the soles of both feet on the floor. Bend
your elbows outward and lower your head
toward the floor as far as you can. Push
back up to the starting position
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FITNESS
Desk-side workouts
Exercise 1 -Leg extensions.
Sit up tall on the edge of your chair
(or on the edge of your desk if your
chair rolls) with your shoulders over
your hips. Keeping your rib cage lifted,
raise your left leg off the chair and
then extend your leg forward, toes
pointed toward the ceiling. Hold for
two seconds, pull your lower leg back
in, and return your foot to the floor.
Muscles worked:quadriceps and
core. Reps:two sets, 15 reps each leg
Exercise 2 -Ball squats.
Standing up straight with your back
to your chair, place the ball between
your legs just above your knees. Cross
your arms and place your hands on
your shoulders. Lifting your rib cage,
brace your abs, sit back on your
heels, and lower your buttocks until
they touch the chair. Engage your
inner thighs by not letting the ball
drop, and return to the starting
position.Muscles worked:lower
body. Reps:two sets, 15 reps.
Exercise 3 - Biceps curls .
Stand up straight, holding a dumbbell
in each hand. Begin with your arms
straight down by your sides. Keeping
your elbows in close to your body,
your rib cage lifted, and your abs
braced, lift the weights toward your
shoulders. Lower to starting position.
Muscles worked:biceps. Reps:two
sets, 15 reps.
Exercise 4 - Desk dips.
Stand with your back to your desk.
Place your palms on the edge of the
desk at the edge of your buttocks,
your knuckles facing forward. Move
your legs about 3 feet away from
your desk and support your weight
on your heels (toes in the air) and
your palms. Keeping your elbows
pointed straight behind you, lower
your buttocks toward the floor until
your upper arms are parallel to the
ground. Push through your palms to
raise yourself to the starting positio
Muscles worked:triceps. Reps:two
sets, 10 reps.
OK, so you may get some funny looks if you start work ing out in your cube, but every little bit
countsand some days its all you can do. Even if you can only exercise a little each day, it still make
a huge difference to your overall mental and physical health, says Meri Hurst, a certified personal
trainer and former co-owner of the Training Zone in Atlanta. All you need for the following exercises,
recommended by Hurst, are an 8-inch ball (one thats firmer than a Nerf but softer than a soccer ball)and hand weights. Both are inexpensive, and you can easily store them in a desk drawer. To make any
of these exercises more challenging, slow the cadence of each repetition.
TravelreadyStay in shape wherever you arewith these portable, on-the-gofitness tools.
Exercise bandUltralight, ultracompact, andultraversatile, its hard to imagine abetter travel workout device than
an exercise band. Use it for nearlyany resistance move. Bonus: Longerbands can double as a jump rope for
cardio conditioning. Try: TheraBand
Water weightsThese packable plastic weights are
light and compact, but when youfill them with water they can weighfrom 2 to 10 pounds. Try:AquaBells
Yoga mat
Keeping up with your stretching,crunches, and push-ups on the roadisnt nearly so difficult when you
dont have to get down on a dirtyfloor. Look for mats that are thinand light.
Try:Gaiam Reversible Travel YogaMat, Jade Travel Mat
Airope
With this clever product, you can
get all the benefits of jumping rope,even in a room with a low ceiling.Hollow rubber balls on the ends
of short ropes expertly mimic theweight and swing of a full jumprope. Visit:power-systems.com
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FITNESS: DIET & HEALTH
Chocolate banana burst
Serves 2
Plenty of protein and electrolyte-rich bananas make this an ideal replenisher.
1 cup carob soy milk
1 scoop chocolate protein powder1 tablespoon honey
1/2 cup soft silken tofu
3 ripe bananas
Ice cubes
Pour soy milk into blender. Add protein powder, honey, tofu, and bananas.
Blend. Add ice cubes one at a time until smooth.
Post-workout
Healthy bonesat any ageAs you age, existing bone breaks
down faster than new bone is
made, increasing risk of osteopo-
rosis, a condition that reduces
bone density and raises chance of
fractures. Stay strong with
naturally minded advice.
EMBRACE IMPACT.
Weight-bearing exercises
activate bone cells called
osteoblasts, which form new
bones. Climb stairs, hike, or run
for at least 30 minutes every day.
Walking uphill is also a safe
alternative if you cannot do
high-impact activity. If you arediagnosed with osteoporosis,
exercise with a physical
therapists guidance.
INCREASE RESISTANCE.
If you have osteoporosis,strengthen muscles surroundingyour bones to better support yourstructure. An elastic resistanceband is a great way to tailorexercises to your ability, and its
also gentle on joints and tendons.
IMPROVE BALANCE, POSTURE.
Tai chi, yoga, or any exercise thatstrengthens your legs while testingyour balance can decrease fall riskand improve posture. Consult aphysical therapist to learn whichexercises are safe and appropriate
Maintainhealthyblood
sugarNo matter how you move you
bodywalking, biking,
swimming, weight-training, o
a combinationjust
get to it. Any kind of
physical activity
manages type 2
diabetes just as well
as drug therapy,
insulin medications,
or dietary changes,
according to
research performed in New
Zealand (Diabetes Care, 2006)
For optimal blood glucose
management, blend regular
exercise with dietary changes
supplements, and appropriat
medications, if needed.
Stick with yourexercise program.
Youll start noticing results in
diabetes management after
three months or so.
Combine.
Aerobic workouts plus
resistance training offers bett
results than either one by itse
Have hope.
Even if your diabetes is
advanced, its never too late.
Exercise has a stronger effect
on more severe cases.
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