Labor Day weekend traditionally marks the end of summer, with many of us settling into more of a routine.
As you reevaluate your fall schedule, it is important to take a closer look at your physical activity and food choices.
Many of us view Labor Day as a fresh start reminiscing about our “first day of school” days.
But instead of sharpening up your pencils and breaking in those notebooks, why not get a sharp new workout outfit and break in those sneakers -- or as many call them -- tennis shoes?
Those items added to your “back to school wardrobe” will help you get your snazzy new body.
Do your homework and make several goals to reach a certain milestone by Halloween, then Thanksgiving and the end of the year. You will be further ahead of most others who wait until January 1st to get started on a plan.
So, just how much exercise should you be doing?
According to the Mayo Clinic, “Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity.”
They consider walking to be moderate activity, while something like running or aerobic exercise to be more vigorous.
It is also important to strength train, especially if you want to burn fat. WomensHealthMag.com suggests two 30-minute weight training workouts a week.
“When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall bodyfat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie.”
Below is a timesaving 30 minute strength routine. You will need a long resistance band with handles, a set of dumbbells and a resistance ball for these exercises.
CIRCUIT
• CARDIO WARM-UP 5 MINUTES WITH WALKING
• 1 SET OF 12 REPS FOR EACH EXERCISE
• REST FOR 2 MINUTES
• REPEAT CIRCUIT OF RESISTANCE EXERCISES 1 OR 2 MORE TIMES
BACK
Band Lat Pulldown
Hold band overhead with arms straight up. You can adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Decrease tension slowly, while raising arms back up and repeat.
BICEPS
Band Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat.
SHOULDERS
Band/Upright Row
Step on band securely with both feet. Hold handles in an overhand grip and row upwards, bringing elbows to shoulder height.
CHEST
Ball Chest Press
Lie on ball holding dumbbells in an overhand grip, arms bent at sides in a 90 degree angle. Press dumbbells up and in contracting chest. Bend arms down again to starting position.
QUADS
Ball Squats
Place ball on a wall directly behind mid-lower back. Lean against the ball (slightly) and bend knees, lowering the body until knees are at 90 degree angles. Push back to starting position. Alternate legs with each repetition.
Hamstrings
Leg Curls on Ball
Lie on back on the floor and place heels on the ball. Lift hips until your body is in a straight line. Contracting the hamstrings, press the heels into the ball and roll it towards you while keeping the glutes and abdominals tight (Stay up, do not drop glutes to the floor).
TRICEPS
Overhead Extension
Hold band overhead, letting it hang behind you. Pull band down behind back, about waist level with other hand. Arm overhead should now be bent at a 90 degree angle at elbow. While keeping your bicep close to your ear, drop your forearm behind the head. Contract the triceps to straighten the arm. Return to start and repeat on the other side
Pelvic Tilts on Ball
Lie on back on the floor with your knees bent and feet flat on ball. Lift and lower hips while pressing feet into the ball, keeping your abdominals in tight and contracting your glutes.
((DON’T FORGET TO STRETCH AFTERWARD))
Online References:
“Exercise: How much do I need every day? – MayoClinc.com.” Mayo Clinc Web 30 Aug. 2012.
http://www.mayoclinic.com/health/exercise/AN01713
“Weight Loss Training Tips – WomensHealthMag.com.” Women’s Health Magazine. Web 30 Aug. 2012.
http://www.womenshealthmag.com/weight-loss/weight-training-tips#ixzz251b9hfqL
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com/ She resides in the Phoenix, AZ area with her husband and son, where she runs her personal training business, Fitness Answer, LLC.
Reviewed August 30, 2012
by Michele Blacksberg RN
Edited by Jody Smith