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Fitness Tips As The Temperatures Fall: Ways To Move And Burn

GRAND FORKS, N.D.When temperatures drop below zero, it may be easy to skip the gym and let your workout routine slide. But with simple at-home exercises, you can keep your routine intact without setting foot in the snow.

Jennifer Oakland, a personal trainer at Choice Health and Fitness in Grand Forks, N.D., says you can get an excellent workout with just your body weight. You don’t even need to leave your house, or invest a lot of time.

Oakland says, “If you really focus on what you’re doing, you can have your workout short and sweet.”

Jorid Dagfinrud, another trainer at Choice, adds that the minimum recommended amount of exercise is just 30 minutes three to five days a week.

Together, Oakland and Dagfinrud shared several simple exercises people can do at home without any equipment.

Combine these exercises with jumping jacks, mountain climbers, jumping rope or other cardio exercises for an interval workout. But Dagfinrud says to make sure you keep a balanced workout. If you work your core, work your back; and if you work your quadriceps, work your hamstrings.

Here are their recommended at-home exercises:

Squats

Muscle targets: Quadriceps and gluts.

Begin standing with your feet shoulder-width apart. With your chest up and back straight, squat down, so your legs create a 90-degree angle. Your knees should not go past your feet. Return to standing position and complete 10 to 20 reps, depending on your fitness level.

To get your heart rate up even more, jump up from the squat position, slowly lowering yourself back into a squat.

Ham bridges

Muscle targets: Hamstrings and glutes.

Lying on your back with your legs bent and feet flat on the floor, tighten your core to support your lower back and lift your hips up so your body creates a straight line from your chest to your knees. Lower your hips, but don’t let them touch the floor. Complete about 15 reps.

Push-ups

Muscle targets: Arms and chest.

Lying on your stomach, place your hands flat on the floor by your shoulders. Push up, extending your arms. Slowly bend your arms, lowering your body back down without touching the floor. Be sure to keep your core tight and back flat.

If you can’t complete the standard push-up, try a modified push-up with your knees bent. Again, be sure your back is straight.

Bent-over row

Muscle targets: Biceps and shoulders.

Start with your feet shoulder-width apart and knees slightly bent. Keeping your back flat, bend over so your back is parallel with the floor. Using slow, controlled motions, reach down with your arms as if you were grabbing a barbell. Squeezing your shoulder blades, pull your arms back up.

To create more resistance, lift small weights or milk jugs.

Dips

Muscle targets: Triceps and shoulders.

Sitting on the edge of a tub, coffee table or step, place your hands by your butt with your fingers forward. Lift your butt off the surface and bend your arms, slowly lowering your body. Extending your arms, raise your body and repeat. The farther your legs are out, the more difficult the exercise.

Deadbug

Muscle targets: Deep core, hips, hamstrings, shoulders.

Lying on your back, lift your legs and arms reaching to the ceiling and push your lower back to the floor. Slowly lower your left leg and right arm without letting them touch the floor. Then bring them up and lower your opposite arm and leg. Rotate every other rep.

Superman

Muscle targets: Lower back, core.

Lying on your stomach, arms flat by your ears. Lift your arms and legs up. Count to five and release; complete 10 to 20 reps. Make sure your stomach remains flat on the floor. Increase hold time if necessary.

Wall sits

Muscle targets: Inner thighs.

With your back against the wall, lower yourself into a sitting position with your legs at a 90-degree angle. Squeeze a small ball or pillow between your legs, hold and release. Be sure to keep lower back against the wall.

Planks

Muscle targets: Core.

Lying on your stomach with your hands by your shoulders, slowly raise your body off the floor, supporting your weight with your forearms and toes. Rotate your elbows to a 45-degree angle and clasp palms together in the center for more comfort. Hold for 30 to 60 seconds, depending on strength and fitness level. Be sure to keep your core tight by bringing your belly button to your spine.

Keep in mind

Some is better than none. A short workout is better than nothing.

Warm-ups are necessary. Run up and down the stairs a few times or do a couple of jumping jacks to get your blood flowing before a workout.

Work big muscles first. Concentrate on big muscle groups first to get the most out of your workout.

Form is key. Learn the proper form for each exercise to prevent injury.

Switch it up. Your body adapts to a workout after a couple of weeks, so be sure to change your workouts or add reps and resistance.

Balance is important. If you work your hamstrings, be sure to work your quadriceps.

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Winter workout tips to keep you motivated when it's cold outside …

Armed with these tips from fitness experts, you'll be downward dogging and burpee-ing your way straight into the New Year. http://www.wellandgoodnyc.com/2013/12/11/winter-workout-tips-to-keep-you-motivated-when-its-cold-outside/

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Comments

  1. Reply

    Is There An Online Site That Gives Free Workout Tips? I’m looking for a site that gives free workout tips and tips on getting abs. I don’t need a so-called “quick trick” that will supposedly get me a six-pack in 2 days. I just want tips on how to work out and what to eat to get in shape.

    View Comment
    1. Reply

      If you want to stay in shape, you need to adopt healthy eating habits and make exercise a part of your daily life.

      How to start?

      Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.

      If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.

      For those who are above 35 years old, overweight, or have medical problems, you need to check with a medical doctor before you embark on an exercise programme.

      Frequency or How often?

      Exercise for at least 20 minutes, 3 times a week or more

      Intensity and duration?

      Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.

      Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.

      View Comment
    • XP
    • December 16, 2013
    Reply

    Can I Have Some Good Workout Tips? Hey could I get some good workout tips. I’m medium built but i want to be lean and fit. I also want to tone and shape my legs a lot. Please tell me if you have any good tips!

    View Comment
    1. Reply

      Yes,visit the following sites for fitness.You may not need a full-fledged diet right now, but you can still incorporate some slim-down strategies into your daily life.

      Eat breakfast. Studies show that eating breakfast is associated with keeping weight off once you’ve lost it.

      Fill up on low-cal foods. Start every meal with the items on your plate that are lowest in calories. By the time you get to the other foods, you won’t be so hungry, possibly decreasing your total intake.

      Begin with soup. Starting lunch or dinner with a broth-based, vegetable-filled soup will curb hunger so you’ll be less tempted to eat higher-calorie foods.

      Arrive fashionably late. Without as much time near the buffet table at parties, you’ll eat less.

      Divide your lunch. Afternoon snacker? Cut your lunch in half: have part at mealtime and the other half later in the afternoon.

      Swap mustard for mayo. A tablespoon of mayonnaise has 100 calories, compared with 10 calories for a tablespoon of yellow mustard.

      Duration of Exercise
      You may not be exercising long enough. The rule of thumb is cardio for 30 minutes, three times per week. If you really want to reach your goal, try five 45-minute cardio workouts per week. That sounds like a lot of exercise, but remember this is in order to meet your goal, not necessarily maintain it.

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  2. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

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    1. Reply

      I saw an interview with Fergie not long ago. She said that using the uphill setting on a treadmill is what gave her her glorious booty. My friend has been doing just this for a few months and i’m already seeing results. It works the thighs and hips too!

      View Comment
  3. Reply

    How Can I Get A Good Source Of Carbohydrates And Proteins, Plus Workout Tips? I am wanting to start working out and getting healthy and gain lean muscle mass but i don’t really know what foods i should eat before and after a workout to get a good serving of protein and carbohydrates. so anyone who is maybe an athlete or just trying to get healthy too share some meal ideas? and maybe a few workout tips? thank you.

    By the way I’m a 19 year old male weighing in at about 164lbs and about 5’7″ if that helps
    Oh and i have access to workout equipment like dumbbells, that machine where you work out your legs by pushing weights with them, (don’t know what its called) treadmills, and those stationary bikes and an elliptical.

    View Comment
    1. Reply

      I’ll give you a list of some common foods that are high in complex carbohydrates and take notes because it’s great for you to add them to your meal plan:

      Oatmeal
      Pasta
      Macaroni
      Spaghetti
      Rice
      Potatoes
      Bread
      Home-Made Pizza
      Cereal
      Bran
      Wheat
      Corn
      Yam
      Peas
      Beans
      Lentils
      Vegetables

      The above mentioned foods make your stomach full for a few hours. They make you have a slow digestion. So it’s good for those who want to slow down their metabolism. These foods are also beneficial for those who want to build muscle because they are great sources of energy for your body and muscles.

      Now I’m going to give you a list of foods high in protein that you should make sure you add to your meal plan. These foods are very important to build muscle mass.

      Here is the list:

      Eggs
      Ham
      Sausages (healthy choices)
      Seafood (Fish, Calamari, Octopus, Salmon, etc.)
      Poultry (Chicken, Turkey, etc.)
      Beef
      Pork
      Tofu
      Peanut Butter
      Dairy Products
      Protein Shakes
      Protein Bars
      Liquid Protein

      As you can see there are many sources of proteins. So I recommend that you choose various, not just one.

      Doing combinations of these foods high in complex carbs and proteins will be the best way to create your meal plan.

      Three other foods you might want to add to your meal plan are:

      Ice creams
      Smoothies
      Yogurts

      These 3 are very good and delicious.

      Workout Tips:

      Get your form straight before you go heavy
      Progression is key – Add weight or reps when you can.
      Don’t get greedy – This is a long game. Adding too much too soon can leave you injured
      Eat. Adjust as needed.
      Focus. Gym time is work time. Socialization is fine, but spend time under the bar.
      Don’t buffet train – You don’t need to hit your biceps from 8 different angles, you need to get your primary lifts up.
      Get brutally strong – Your chest isn’t impressed with 15 pound flyes. Get your lifts up and good things will happen.
      Have fun – If you hate your time in the gym, you aren’t likely to make much progress.

      View Comment
  4. Reply

    What Are Some Good Workout Tips That Will Help Me Get Into Shape Quick? Im 22 5’6″ and weigh 178lbs. im sick of being fat and repulsed when i look in the mirror at my body. i just would like to know some great workout tips to help me get fit and lose about 40 lbs in 2 months

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    1. Reply

      Well the best way to lose weight is to run everyday morning and night or after for hour and of course you wont be able to run the whole 1 hour as your not in shape yet so try to run for 30 minutes or more if you can and then walk for like 10 minutes and then run until you get to an hour and if your finally able to run the whole 1 hour start running for 2 hours

      also start weight lifting as well as muscle burns fat so just get normal 15 lb or lighter if its to heavy and do curls dumbbell presses etc and most important of all do free weights such as push ups and if your unable to do allot of push ups do like 10 rest 10 seconds 10 rest 10 rest until you get to 100 or 200 if you can also get a bar and try to do pull ups front wards and you probably wont be able to so try really hard and go to the top and go down slowly, and you will have to do ab workouts like crunches and raise your legs

      and do a quick warm up and and stretch before you lift and also with running do a quick warm up run like 10 minutes then stretch and start your 1 hour run

      the other most important key fact to weight loss is a big change in your diet which mean more calories out then in so no to any fast food for the rest of your life unless you want be fat the rest of your life, don’t eat any junk foods high in fat like donuts and stuff like that because if your going to be burning like 1000 calories and then eating 3000 calories you wont be losing fat but instead just gaining fat and the only difference will be you will be gaining 10 lbs everyday instead of 5 lbs

      what you should eat is salad fruit vegetables yogurt eat meat but not one in a kfc bucket a kind that homemade eat eggs also good in protein

      follow these steps and i guarantee you of you being fit

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