Kenneth Gardner - FITNESS CLUBIF YOU are just beginning your exercise programme, it is better to do your routine on alternate days such as Mondays, Wednesdays and Fridays, unless you are in good shape already. Then in a few weeks you can build up to five days per week. Try this exercise.
EXERCISE #1
Stand with your feet comfortably apart and your arms by your sides.
1. Push up on the ball of your left foot.
2. Swing your right leg back, bend your knee and touch your heel to your seat, and swing both arms up to shoulder level.
3. Return your right foot to the floor and swing back your arms to your sides.
4. Push up on the ball of your right foot.
5. Swing your left leg back, bend your knee and touch your heel to your seat, swing both arms up to shoulder level.
6. Return your left foot to the floor and swing back your arms to your sides.
7. Repeat the above for 30 seconds.
8. Walk on the spot for 10 seconds.
9. Do three sets of the complete routine.
This is a simple exercise to start off your routine. Start off slowly to warm up your body then increase the pace as you go through the sets to strengthen your muscles, increase your heart rate and breathing.
EXERCISE #2
Start in the normal standing position with your arms by your sides.
1. Push up on the ball of your left foot.
2. Swing your right foot straight out in front and your arms up above your head and clap your hands.
3. Return your right foot to the floor and your arms to your sides.
4. Push up on the ball of your right foot.
5. Swing your left foot straight out in front, swing both arms up above your head and clap your hands.
6. Return your left foot to the floor and your arms to your sides.
7. Repeat, swinging your legs out in front alternately as you swing your arms and clap your hands above your head.
8. Continue the routine for 30 seconds.
9. Walk on the spot for 10 seconds.
10. Do three sets of the complete routine.
This is an excellent exercise for your arms, your upper body and your legs. It will also increase your heart rate and your breathing rate thus contributing to cardiovascular health.
EXERCISE #3
Start by lying on the floor face down, arms outstretched in front, palms on the floor.
1. Move your hands backwards, left then right, as you push your chest up off the floor.
2. Breathe in deeply, then tilt your head back and stretch as far back as you can by tightening the muscles of your upper back.
3. Breathe out deeply as you lower your chest to the floor by moving your hands forward, left then right.
4. Breathe in deeply then raise both arms off the floor, tighten the muscles of your neck, shoulder, back and legs, hold to the count of five.
5. Breathe out deeply as you lower your arms and relax all your muscles.
6. Breathe in deeply, raise both legs together as high as possible keeping your knees straight and hold to the count of five.
7. Lower both legs as you breathe out as deeply as you can.
8. Inhale deeply, keeping both arms and legs straight. Raise your arms and legs together as high as you can and hold them in place to the count of five.
9. Breathe out deeply as you lower both arms and legs to the floor.
10. Repeat the complete routine 10 to 12 times.
This is an excellent exercise for the muscles of your back and also gives your arms and legs a good workout.
Kenneth Gardner is an
exercise physiologist at the G.C. Foster College of
Physical Education; email: yourhealth@gleanerjm.com.
