Your exercise tip – can we resistance train at home effectively?
Yes, you can.
A simple home exercise routine needs four elements. A pushing exercise, a pulling exercise, a leg exercise and an abdominal exercise. These are the basic start point you should look at to cover some of the movements of the body. A routine I would suggest is as follows:
- Bench dips (pushing) https://www.youtube.com/watch?v=P698PzKMfpE
- Single leg squats (leg exercises) https://www.youtube.com/watch?v=CRORDAwpV7k
- Band pulling (pulling) https://www.youtube.com/watch?v=4GF0ZKzX6MI, and
- Planks (abdominal exercises) https://www.youtube.com/watch?v=jY8oAp4AeQA.
- Complete three sets on each exercise (three times completing an exercise), aiming for 10 repetitions (10 times in each set).
- Complete a 30 second plank in between each set on each exercise
- Complete each exercise at a speed of five seconds one direction, pause then take five seconds to return.
- Have a good warm-up before and a stretch afterwards.
Your health tip – Oils in your diet – yes or no?
The Oils and fats we consume in our diet have varying roles. From good functions such as providing a high energy source, to a not so good role of raising our cholesterol levels, fats and oils can help or hinder weight loss. Read about the trans fats, particularly in relation to the processed foods you eat.
Exercise of the week
This week we are covering a cardiovascular piece of equipment, the spin bike. If you wanted to invest in a long lasting piece of complimentary exercise equipment (change the seat when you purchase one), a spin bike is pretty bomb proof. Tips for this exercise are:
- Take the time to adjust the seat, handle bars and any other components to ensure a comfortable ride.
- If the pads start squeaking or tightening uncontrollably, loosen of the tension adjust and spray the pads with a silicon or WD-40 spray.
- Try standing and seated interval programs for great cardiovascular gains and leg endurance.
- If it hurts, stop.
Your life tip
To cool off in this weather, moisten some towels and place them in the refrigerator. Once they are cool, place them on the back of the neck, behind the knees or any place where blood flows close to the surface of the skin.
This week’s wise words
“He who would learn to fly one day, must first learn to stand then walk, run then climb and dance. One cannot fly into flying.”
Friedrich Nietzsche
Have a great week and keep healthy in 2017. David.