Kenneth Gardner - THE FITNESS CLUB The warm up
WALK BRISKLY for three minutes in one direction then turn and walk for another three minutes in the opposite direction. During your walk you should experience an increase in your breathing and your pulse rate, you should also start feeling warmer and there will be an increase in your energy level. If the changes are not observed you should continue to walk for a little longer as well as increase the pace at which you are walking.
EXERCISE #1
Sit on a chair with your legs apart, your feet flat on the floor and your hands on your thighs.
1. Inhale deeply then lean forward slowly, dropping your chin to your chest and let your shoulders come down between your knees breathe out deeply.
2. Hang loosely and try to touch the floor with your hands.
3. Return to the upright position and stretch your arms up toward the roof and inhale deeply.
4. Lean forward to your left and touch the floor with both hands to the left of your left foot and breathe out as deeply as you can.
5. Return to the upright position with your arms stretched toward the roof and inhale as deeply as you can.
6. Lean forward to your right and breathing out as deeply as you can touch the floor to the right of your right foot with both hands.
7. Return to the upright position, and repeat the exercise four to five times then stand and stretch.
8. Do three sets of the complete routine.
EXERCISE #2
Lie on your back with both knees bent and your arms stretched out at shoulder level.
1. Bend both knees and pull them to your chest and breathe in as deeply as you can.
2. Lower both legs gradually to the floor in the bent position and breathe out as deeply as you can.
3. Push up on your toes and push your back up off the floor until your hip joint is straight, inhale as deeply as you can and hold this position to the count of five.
4. Lower yourself slowly to the floor and breathe out as deeply as you can.
5. Do eight to 10 repetitions then straighten your legs and stretch then return to the starting position.
6. Do four to five sets of the complete routine.
EXERCISE #3
Lie on your back with your knees bent and your feet close to your seat.
1. Clasp your fingers behind your head and breathe in deeply.
2. Pull your trunk up to a half sitting position and breathe out
as deeply as you can hold that position to the count of five.
3. Lower your trunk to the floor and breathe out as deeply as you can.
4. Do eight to 10 repetitions then stretch your legs, trunk and arms.
5. Do the complete
routine five to six times.
EXERCISE #4
Sit with your knees bent, your feet flat on the floor and your hands on the floor behind you for balance and support.
1. Lift your feet about 12 inches off the floor and straighten your legs halfway.
2. Raise your right foot and place its heel directly above the toes of your left foot and alternate the positions of both feet six times, breathing in and out.
3. Straighten your legs and hold them in place above the floor for five seconds; breathe in deeply.
4. Lower your legs to the floor and stretch your entire body; breathe out as deeply as you can.
5. Do about six sets of the complete routine.
Kenneth Gardner, Exercise Physiologist at the G. C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
