Information about Fitness and Exercise
By: Penny Butler, NaturalHealing.com.au
| You can do 10-minute sessions 3 times per day to get the best results, until you gradually work your way up to 30-minute sessions. One hour is the general rule to quality exercise that creates a lean body. Many types of exercises that you can do to get a lean body, but for the most part, you should learn a bit about the exercises and how each one works to help you avoid harm. |
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If you are just starting out, the last thing you want to do is rush to the gym, workout for an hour, and lift heavy equipment. By doing this type of exercise, you are only asking for trouble. Rather if you are starting out, work with lightweights and low repetitions until your body adjusts.
Your body will let you know when it is ready to move onto heavier weights, and faster repetitions. If you are working out at home, use lightweights with your workout. Cardio workouts are great for firming and toning the body. It also supports the heart muscles, making your heart stronger, which increases your chances of getting a lean body. Some great aerobic exercises to start are:
Steps, sit-ups, stretching, flex exercises, and dance aerobics. Dance aerobics are great since works the entire body, and you often won't need weights with this type of exercise. You can also start out by walking a few blocks and increasing the blocks as your body adjusts. Stair climbing is another great exercise. You can also wax windows (or even floors without a mop) to work the upper body, and arms. If you practice waxing and stay alert to your motions, you might find your self-learning some karate moves. This is a great secret, which many do not tell you.
One of the best routines I've found that keeps the body healthy, tone, lean, and feeling good is the series of exercises listed below:
Always start with the stretch exercises before starting any full workout routine.
Side stretches four times
Arm swings four times
Side stretches two sets
Elbow lifts two sets eight times
Side stretches six times
Elbow Lifts and Torso twist eight times four sets
Arm swings two times
Elbow Lift and Torso Twist four sets eight times
Side Stretches eight times
Arm swings four times
Reach up
This is a set of exercises that if you follow will start you in the direction to a lean, tone body and a fitness you won't forget.
Next steps
Head Rolls sixteen times
Knee Lift and Elbow Touch sixteen times
Forward Bob and Elbow touch four times
Forward Lunge and Elbow Touch one time
Repeat the series of steps
Third steps
Side Step
Toe Touches sixteen times
Rocks thirty-two times
Toe Touches sixteen times
Hip Twist sixteen times
Kick and Flick
Sets
Shake it sixteen times
Jumping Knee Slaps eight sets
Shake it sixteen times
Jumping Knee Slaps eight sets
Shake it sixteen times
Jumping Knee Slaps eight sets
Knee lifts four sets
Fifth Round
Jumping Knee Slaps eight sets
Shake it sixteen times
Knee lifts four sets
Shake it thirty-two times
Knee lifts four sets
Shake it
Know you come to the cool-down where you can relax and stretch the muscles before starting the next round.
Hold and Point
Hold and Flex
Point and Hold eight counts
Flex and Hold six counts
Sit-Up-4X
Repeat each series up to the counts and sets you can stand
Flex Kicks seven sets
Repeat the last series of steps as much as you can stand
Head Tilts seven sets
Shoulder Touches and Elbow Touches ten sets
Continue with two more sets of head tilts
Side Flutter Kicks eighty-eight times
Repeat the last series above for as much as you can stand
Yoga Stretch
Fanny Lifts three and one half times
Single Flex-Kicks eleven times
Repeat the last series
Author HerbalCleanse.com.au
(Feel free to use this article online and in your email newsletters as long as you leave it intact and do not alter it in anyway. The by-line and link to herbalcleanse.com.au must remain in the article.)
For more information on Natural Healing methods, and Natural Cures, visit us on the web.
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