December 14, 2015
Presents to buy, trees to decorate, cards to send and parties to attend all these additional activities can derail your fitness routine. I too find that during the Christmas holidays I am pulled in so many different directions that I have to make a real effort to make exercise a priority. This year, rather than waiting for holiday stress and goodie overload to pile up, make an effort to get in a little bit of exercise at least 3 times a week. Here are 3 exercises I think are really effective with minimal time.
or Squats
Stand with your feet hip width apart. Press your chest out and up with shoulders back holding in those abdominals. Squat as if your sitting in a chair keeping your knees pointing forward but not coming beyond your toes. Remember don't let your knees fall inward. Keep your weight equally distributed on all 4 corners of your feet. Lower your butt to a comfortable position. Pay attention to the fact that your upper body will come forward slightly as your buttocks travels backwards. Now... slowly extend back up. When getting started, you may want to start with mini-squats until you master the technique and then start dropping lower as your muscles get stronger.
10-15 reps Repeat- 2 times. Add a weight in each hand if you need more resistance.
Push- Ups
Place your hands on the floor so they’re slightly outside shoulder width. Spread your fingers slightly out and have them pointed forward. Raise up onto your toes so that all of your body weight is on your hands and your feet. Hold in your abdominals keeping your torso in a straight line. It will prevent arching your back or pointing your bottom in the air. Bend your elbows and lower your chest down toward the floor. Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to starting position. Push ups can also be done on your knees with your feet lifted or by placing your hands on an incline like a bench, step or wall providing a more gentle beginner level option. 8-15 reps repeat- 2 times.
Sit-ups
Lying on your back with your knees bent and feet flat on the floor place your fingertips behind your ears. Pull your shoulder blades back with elbows out to the side.Then hold your abdominals in and raise your body up toward your knees lifting shoulders off the floor. Keep your head straight not straining your neck or your chin. Slowly roll back to start position.
10-15 reps. Repeat - 2 times.
or Abdominal Crunches
Lie on your back knees bent and feet flat on the floor, hip-width apart. Place your fingertips behind your ears holding your elbows out to the side as in the sit up position description. Tilt your chin down and gently pull your abdominals inward. Curl up and forward using your abdominals lifting your shoulder blades off the floor. Hold for a count of two and slowly lower your torso back down.
10-15 reps. Repeat - 2 times.
Cardio
Make sure you get in a walk or run too. Try the Fiscalini Ranch in Cambria offering plenty of hills to get that heart rate up.There are plenty of trails to try if you need variety. Remember that the minimum recommended time is 30 minutes for each walk/run. It will help clear your head and hopefully help with that holiday stress!