Starting an exercise program...Exercise #2

As the Holidays approach, I'm guessing many folks are thinking, "I'll start a new exercise program as a New Year's resolution. I say, why wait? Why not start now? Why not start burning up some extra calories NOW during the time when lots of 'junk' food is put in front of you? Why not start passing on some of those poor food options?

Pictured above is the basic standing 'squat' exercise. It's one of the best lower body exercises you can perform. This exercise will target your 'glutes' (butt muscles), hamstrings, quads (thigh muscles) and even your low back will benefit. 

Here's the best technique to follow:

1. Start by standing up straight with your arms resting at your side.  Keep your knees very slightly flexed (just unlocked). Never lock your knees when standing and exercising.
2. As you unlock your knees, start moving your hips backwards as you lower yourself. At the same time extend your arms out in front of you so you end up like the young buck in the picture above.
3. Once you hit this position, press your heels into the floor and return to the standing position.

Coaching points of the squat: As you descend, move your hips backwards but keep your head and chest up facing the wall in front of you. This will keep your low back in proper postition.  Remember to 'inhale' as you descend, and exhale when you get back up top.

Start with 15 to 20 reps at first...after a couple of weeks you can work to 30 reps for 3 sets. This exercise will make a huge difference in the glutes and legs for you. This is the beginner version. More advanced leg exercises will follow, but you must master these basic moves before you attempt the more advanced.

Getting Fit - Exercise #1

When starting an exercise program, the first rule is to make sure you 'do no harm.'  In other words, you don't want to hurt yourself trying to better yourself. So, before you go all out with your effort, it would be wise to start conservatively. Most of my audience is 40 and over, and as you might have guessed, you are more prone to injury than your average 25 year old.

One great low budget exercise you can perform is a push-up. There's no equipment needed, and it works lots of upper body muscles as well as helps to strengthen your core (the middle of your body).  But at this point, a push up can be considered a pretty intense exercise, especially if it's been a while before you've been on a consistent resistance exercise program. 

So, before you get down on the floor and attempt push-ups, there is a postition you should practice for at least 2 weeks prior.  It's called an 'extended plank' or 'push-up starting postion.'

If you look at the picture above, that is the position.  It's the start of a push-up, but without doing anything else. You are on your hands and toes.

(If that is too difficult, start with both knees on the floor, but position them slighty back behind your hips...then lift one knee off the floor at a time and alternate.)

Simply hold that position for as long as you can.  At first you might try to hold for somewhere between 30 seconds to one minute.  You will notice that after awhile, your body will start to get tired, and you may feel some of your muscles trembling.

This is actually normal.  You want to hold yourself in a straight line like the gal pictured.  Don't let your butt come up or your hips sag down.  Hold in a straight line.

Also, don't let your scapula (shoulder blades) come together...keep your body pushed up away from the floor, keeping your shoulder blades apart.

 Again, this will get tiring, but you are preparing yourself for the push-ups to come in the future.  Before you make those upper body muscles move through the motion of a push-up, you want to strengthen your core and upper body 'stabilizer' muscles.

This is an exercise that is awesome for those purposes. It may look easy, but when you get down and hold for a minute or longer, you'll know what I'm talking about. I will post other 'beginner' exercises soon, so visit here again.

The Downside of Long Periods of Sitting

While there's nothing wrong with sitting or lying down for short periods of time, new studies have found negative health effects of long periods of being sedentary.  As reported by the American College of Sports Medicine, researchers have found an association between long sedentary behavior (70% or more everyday sitting) and increased risk of cardiovascular disease, higher triglyceride levels and lower levels of good cholesterol. 
Sitting, whether at a desk, in a vehicle or watching TV - results in a large decrease in lipoprotein lipase, which takes fat from blood and uses it as fuel. This normal process is obviously one that we want to keep.  Anyone at at desk job should stand up and walk around the office every half hour or so.  When watching your favorite show, get up during commercials (not to get the chips and dip). Walk and stay active when you can. It all adds up.
Of course, for optimal health, get on some kind of consistent fitness program.