Have no time to go to a gym? No problem!
When asked, most people say they have no time to exercise. There are 24 hours in each day, 8 of which we are (or should be) sleeping. This leaves 16. This means you have 16 opportunities if you wish to work out one hour each day. If you just want to lose fat and firm up a bit, you could work out 30 minutes a day, in which case you’d have 32 opportunities. Think about it – 32 opportunities in each and every day! If everyone would just invest 30 minutes a day, 6 days a week, not only would we all look better, but we would feel more energetic and have fewer health problems.
The second biggest excuse for not getting in shape is – "I don't have the time or money to go to a gym". This excuse is more valid than the first – some people do not have the money to join a gym. However, you don't have to spend a lot of money at a gym to get into shape.
An inexpensive pair of dumbbells can be purchased at stores that sell used sports equipment, or garage sales, and even Wal-Mart. Dumbbells don’t take up much space, so you can't use the "I don't have enough room in my house or apartment" excuse.
If you alternate three days of weight training with three days of aerobic exercise, with one free day, you’ll have an excellent fitness routine in place. In case you’re not familiar with equipment, dumbbells are short-handled weights that allow for hand grips, and come in pairs. What weight training does for you is builds your muscles bigger and stronger, which in turn burns more fat and gives you more energy and endurance. Muscle is living tissue and must be fed, and in turn, it works at burning fat even when you are resting. And women need weight training as much as men, but there’s no need to worry that you’ll get all muscle-bound because women don’t have the level of testosterone that men do. Normal weight-training will give a woman a toned look rather than big muscles.
Aerobics is exercising in a manner that involves or improves oxygen consumption by the body, which promotes loss of body fat and increases the heart rate. Examples of this might be walking, running, jogging, riding a bicycle, dancing, or climbing stairs, all of which are cost-free.
The benefits of combining weight training and aerobics just 30 minutes a day are enormous. It vastly improves your health, gives you energy, makes you look better, gives you more self-confidence, and has a positive effect on mental and emotional outlook. Invest in yourself and reap the rewards. Heart Wizard™'s Fitness Test can track your progress daily, weekly and monthly. It will show you your fitness level before you exercise and help guide your workouts so that you don’t over-exercise.
Want to know the best exercises for every part of your body? Take a look at these:
1. Heart. Function - Maintains the flow of blood through the entire circulatory system. The Best Exercise – Continuous aerobic movement (running, biking, etc.)
2. Chest. Function – Provides upper-body power, draws arms forward. The Best Exercise – Push-ups.
3. Forearms. Function – Control fingers and wrists. The Best Exercise – Dumbell wrist curls.
4. Abdominals. Function – Flex the trunk and support the upper body. The Best Exercise – Bent-knee sit-ups.
5. Consider mental support. Besides supportive people, like those found in Weight Watchers and other support groups, you might consider subliminal weight-loss tapes. They work for some people. Or even hypnosis. If done properly, hypnosis has been known to help people lose their desire to overeat.
6. Thighs. Function – Extend knees and flex hips. The best exercise – Front Dumbbell lunges.
7. Neck. Function – Supports and anchors the head. The best exercise – Freehand Resistance.
8. Front Shoulders. Function – Draws arms forward. The best exercise – Military barbell press.
9. Bicepts. Function – Draws arms forward. The best exercise – Military barbell press.
10. Obliques. Function – Rotate the trunk. The best exercise – Seated barbell twists.
11. Hands. Function – Provide grip strength. The best exercise – Hand gripper or squeezing a tennis ball.
12. Peroneals. Function – Stabilize the ankles, allowing for lateral movement. The best exercise – Foot circles.
13. Trapezius. Function – Elevates the shoulders, bridging them to the neck. The best exercise – Dumbbell shoulder shrugs.
14. Upper Back. Function – Braces the shoulders and supports the upper body. The best exercise – Bent-over barbell rows.
15. Lower Back. Function – Stabilizes the spine. The best exercise – Stiff-leg barbell deadlifts.
16. Hamstrings. Function – Extend knees, counterbalance thighs. The best exercise – Cable leg curls.
17. Rear Shoulders. Function – Draws arms forward. The best exercise – Military barbell press.
18. Tricepts. Function – Extend elbows, counterbalance bicepts. The best exercise – Dumbbell kickbacks.
19. Buttocks. Function – Provide balance when extending the hips. The best exercise – Barbell squats.
20. Calves. Function – Flex the feet and ankles. The best exercise – Barbell toe raises.
21. Achilles Tendon. Function – Connects the heel bone to the calf muscle, stabilizing legs when moving. The best exercise – Machine toe raises.
|