Exercise is a means to a healthy lifestyle, which leads to illness and injury prevention as well as delays in the aging process. Participation in an exercise program enhances the quality of your life. Starting a fitness program requires proper planning and selection of exercises for your personal fitness gains. Full body workouts provide balanced training effects, but adding a warm up and a cool down will prepare your body for the exercise and prevent injuries.
Warm Ups
Warm-up activities prepare the body for exercise by increasing circulation to the working muscles. Walking uses your lower body muscles and elevates your heart rate. This results in the improved ability of your heart and lungs to meet increased energy demands.
A 10-minute warm up activates the body, increasing energy output and circulation throughout your system. Walk outside or inside on a treadmill. Stay with a speed between 2 to 4 miles per hour. After completing your workout, cool down with light stretching to prevent soreness.
Squats
Squats work the lower body muscles and can be done with or without added resistance. Stand with your feet shoulder width apart, knees slightly bent and feet facing forward. If you are holding dumbbells, bend your arms and place your hands holding the weights on your shoulders. If you are not holding weights, put your hands on your hips.
Keeping your head up, slowly bend your legs and lower your body until your thighs are parallel to the floor. Keep your weight back on your heels and keep your upper body slightly forward as if you were about to sit down in a chair. Holding the position, extend your legs, lifting your body back up to the starting position. Complete sets of 10 to 15 repetitions.
Biceps/Shoulder Press
This exercise works your biceps, triceps and shoulder muscles. Stand with your feet shoulder width apart and your knees slightly bent. Extend your arms down with your palms facing in towards your thighs holding a dumbbell in each hand.
Begin the exercise by bending your arms, bringing the weights to shoulder height. Then extend your arms overhead, lifting the weights until they meet over your head. Slowly bend your arms bringing the weights back to shoulder height. Continue lowering the weights back to the starting position.
Work slowly with control. Avoid arching your back and swinging the weights. Complete sets of 10 to 15 repetitions.
Plank/Pushups
Plank pushups work the chest, back, triceps and abdominal muscles. They can be modified for beginners. In a kneeling position, extend your arms, placing your hands below your shoulders and your knees below your hips. Walk your body forward until your hips are in front of your knees. Hold this position keeping your abdomen tight to avoid arching or rounding your back.
Bend your arms, slowly lowering your body until you are within six inches of the floor. Hold this position and squeeze your shoulder blades together to contract your back. Extend your arms pushing your body back up until your arms are extended. Keep your abdominal muscles contracted throughout the exercise.
Complete as many repetitions as you can, improving to sets of 10 to 15.
References
- "Keep Moving: Fitness Through Aerobics and Step:; Esther Pryor & Minda Goodman Kraines; 2000
- "Stronger Abs and Back"; Dean Brittenham & Greg Brittenham; 1997
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