It’s that time of the year again, the holiday season. We all pack on a few pounds during the winter season. Don’t be embarrassed, it’s completely normal and it happens to everyone! Here are some helpful as easy exercises to make sure you stay in tip top shape.
Aerobics – Calorie burning, fat blasting workouts that can be done as low as 30 minutes per day, three times per week will keep you in mint condition. I simply love aerobics. Some people just freak out when they see the word “running.” I don’t blame you, I hate running too. Here’s where the treadmill comes in to spice things up in an effective way. Long distance running is great and all, but what are you actually working? You are really just working on your endurance, not burning off any fat. Try this, did you know you can burn more calories WALKING 1 mile than you can RUNNING 1 mile. Nearly 100 more to be close. It’s simple, all you need is a treadmill. It’s called alternating intervals. You won’t need to go over 3 mph. Start out with a slow walk at 2 mph. And then switch to 3 mph and set the incline to about 3. Every two minutes switch between the inclines and speeds. Sometimes decrease speed and maximize incline, max speed (don’t go over 4 mph) and 2 incline. The incline is there for a reason. TRUST me after my 30 minute walk on the treadmill with alternating inclines I burned over 200 calories. Not only did I burn the calories but I blasted fat away, running at incline immensely works your hamstrings and calves. Try it, it’s just feels like a brisk walk in the park. Honestly, this I believe is the only workout you need. Do this 3 -5 times a week and you’ll feel great!
Indoor sports – This is the most effective way of exercise that combines a good workout and fun at the same time. Find a indoor club and play sports you like. Basketball, racquet sports, swimming, boxing, anything that you find fun. Find some friends and start a pickup game. I personally recommend kickboxing, boxing or wrestling. Contact sports are amazing in the fact that they combine stress relief, cardio, strength training, and self discipline.
The plank – One of my favorite exercises and easily the most effect ab workouts you can do. First, find an area on the ground and lie face down resting on your forearms. Lift off the floor and you should be resting on your elbows and on your toes. Keep your back straight, your head in line with your heels. Look straight ahead of you and contract your abs. Complete sets of 20-60 seconds. This workout is easy and works your entire core, great for slimming down the stomach and keeping it slim.
Swimming – The best full body workout you can do. Find a YMCA or another type of indoor gym pool and swim some laps. Great for cardio and shaping your body. Huge calorie burner and works nearly every muscle in the body.
Simple weight training is great for working any part of your body. Grab some light weights and jump into some easy exercises, lunges, curls, full body workouts.
Push ups – I know I know it’s hard for a lot of people. It’s still one of the most underrated upper body workouts there is. If you can’t do a full push up do them from your knees until you can do a few. Hold yourself half way down in the push up position to develop strength. I highly recommend investing in the Perfect Push up, a great way to gain upper body strength with an premade workout made for people of any fitness level.
Jump Rope – Great for working most of your body and burning a lot of calories in a short amount of time. Jumping rope will keep you light on your feet and work your cardio.
Customized version of 8 minutes abs
My wrestling coach is fitness guru and made us do these at the end of each practice.
Do 50 of each non-stop
-Get in crunch position, and do a sideways crunch. Try touch your right elbow your left knee.
-Get in crunch position, and do a sideways crunch. Try touch your left elbow your right knee.
– Now do the same as the last two except now your alternating, ( left elbow to right knee then right elbow to left knee and keep alternating.
-Raise your legs and hold them at 90 degrees. Try to reach up and touch your legs 50 times.
-Put your hands under your butt and raise your legs to 90 degrees and thrust your legs up 50 times. -Raise your legs 12 inches off the ground and hold for 50 seconds.
(Note doing 50 of each is only for the very advanced. I suggest you start out at 10, work your way to 25 and after you can truly handle it try 50.)
Wall Sits – Truly a painful, but highly effect exercise. Sitting around watching TV? That’s fine, during the commercials get off the couch and go do a wall sit until your program starts up again. Discipline yourself, if you can do this you’ll have hamstrings of steel.
Stairs – If you have any flight of stairs in your home, run up and down them for 5-10 minutes. Great way to tone out your legs and break a sweat.
Break a Sweat! – You know you’re doing work when you break a sweat. Try these workouts and stick to the ones you like and work for you. Don’t step on the scale and get discouraged that you haven’t lost weight or might have even gained weight! It’s possible that you might have burned off amt and just gained muscle. Remember that muscle weighs more than fat. Stay active and watch what you eat. Have a happy holidays everyone and good luck!