Moving forward in life will bring success. Moving forward in exercise limits your success. When you incorporate side-to-side movements you activate more muscle fibers, which will increase your metabolism. Side-to-side exercises enhance your aerobic endurance, improve your cardiovascular system and help you burn calories. You can include side-to-side movements in to your current exercise routine, or use the ideas as a complete, independent workout.
Step 1
Participate in side-to-side sport activities such as tennis. Play tennis or use tennis-inspired training drills to aid in weight loss. Place nine cones on the ground spaced approximately 5 yards apart. Stand facing Cone 5 and shuffle-run sideways to the left by keeping your body facing the cones and not crossing your feet over one another. Stop at Cone 4 and shuffle-run to the right to Cone 6. Shuffle to the left to Cone 3 and then to the right to Cone 7. Continue for the final two cones and then repeat the steps, beginning your run to the right. Repeat the entire exercise for a total time of 10 to 15 minutes.
Step 2
Mimic speed skating on a slide board. Position a slide board, which is a slippery platform that has bumpers on the end, in an open space. Place the slide booties over your shoes and stand on the board. Begin with the bumper next to your left foot and your feet placed together. Bend your knees and push against the bumper to slide yourself to the opposite side. Stop for a moment with your right foot against the bumper before pushing off and sliding to the left. Repeat this for 10 to 15 minutes. As your strength improves increase the speed in which you slide across the board.
Step 3
Stand waist deep in water and side step. Step your left foot to the left and then bring your right foot to your left foot. Perform 3 to 5 steps to the left and then perform the side step to the right. Add a side leap as your strength improves and pretend to leap over a rock in the bottom of the pool as you move side to side. Continue this for 10 to 15 minutes.
Things You'll Need
- Cones
- Slide board
- Pool or lake
References
- The American Council on Exercise: "Certified News": Tennis Everyone? Growing Participation Means Growing Opportunity for Fitness Professionals; Fabio Comana, MS; March 2010
- CBTM: Slide Aerobics in the Physical Preparation of Table Tennis Players; Gordana Furjan-Mandic, PhD. et al.
- "Aqua Fitness"; Mimi Rodriguez Adami; 2002
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