Get the Exercise Bug Back Early this Year
Winter can be a period of hibernation when it comes to exercise. The rain, the cold and the sniffles all sound like really good excuses, and in the heart of winter perhaps they are. But winter is waning, particularly in Perth, so why not slowly get back into some exercise now before summer well and truly hits.
This may sound all too hard after months of avoidance. Your gym membership may have lapsed, it may still be too wet outside and you may still just not feel bothered. Starting slowly is the key. Set some really small exercise goals and gradually increase them each week. Here is a good example of a four week ‘exercise goals’ routine for anyone who has avoided exercise over winter.
There are one or two exercise terms used below that you may not recognise. A simple Google search will help give written and visual explanation of these.
Set aside fifteen minutes each day for body weight training. This can be done indoors, in the comfort of your own home. Aim for three sets of twenty repetitions for each major body part. Try the following;
3 x 20 squats alternated with 3 x 20 push-ups on the knees
3 x 20 right leg lunges alternated with 3 x 20 reverse fly (this will require tin cans as hand weights)
3 x 20 left leg lunges alternated with 3 x 20 arm circles (extend arms out to each side, make clockwise circles for 10 repetitions and then reverse for 10)
Set aside twenty minutes each day for body weight training. Try the following;
3 x 20 squats (aim to go deeper than last week) alternated with 3 x 20 push-ups (do as many as you can on your feet, going down to knees when needed)
3 x 20 walking lunges (alternating legs each lunge) alternated with 3 x 20 reverse fly (grab a larger can this week!)
3 x 20 side squats (alternate legs/sides each squat) alternated with 3 x 20 shoulder press with calf raise (use cans as hand weights, shoulder press above the head, bring them down and calf raise)
Set aside thirty minutes each day. Alternate with body weight training and cardio training. Try the following;
Mon/Wed/Fri – 30 minutes walking/swimming/cycling
Tues/Thurs/Sat – 30 minutes of the above body weight training, increasing intensity
Try increasing the intensity and duration of your workouts. Alternate the cardio training if possible. Try the following;
Mon/Wed/Fri – 45 minutes above body weight training, increasing intensity and the number of sets. Go online and look for slightly more advanced versions of these exercises
Tues/Thurs/Sat – 45 minutes cardio. Increase the intensity and try something different at least once.
Added to site on : Wednesday, 8 October 2014