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Cardio It is important first to stretch and then warm up for at least 3-5 minutes prior to cardio or any exercise. This will warm up the body and help prevent injury.To get optimal results from a cardio program, you should try and build up to 30 minutes straight of some form of cardio exercise or a combination of cardio exercises. As an exercise becomes easier because your body is now use to the program, strive to do a little more, a little faster or more intense. If you are new to cardio start out by walking first and than graduate to a slow jog. Then build up the intensity at your own pace. Cardio Exercises -If new to exercise start out slowly then build up each time! Walk- Start
out by walking 1 mile then graduate to 2 miles Weight
Training and Toning Body
Part And Exercises Squat- Always
keep back straight and look up at the ceiling to guide proper form
with feet flat and just outside the shoulders, slowly squat to a
sitting position and back up slowly and repeat. This can be performed
with or without weights. ( barbell weight is rested behind neck
on back of Lunge- Keep back and shoulders straight, feet shoulder width apart one foot foward and the other back. Slowly Lunge forward with the front foot flat until the knee of the the front leg is almost fully extended. Each leg 10-15 reps. Can be performed with or without weights. (weights are held in hands on each side) Step Up- Keep back and shoulders straight. For this exercise you can use a chair, steps or any flat sturdy object just above the knee. Keep back foot back and shoulders and back straight. Step up slowly with one foot keeping the back foot flat on the floor then switch. Perform 10- 15 reps with or without weights. (weights are held in hands on each side) B. Arms Biceps and Triceps Tricep Kickback-With one knee on a chair or workout bench, keep back straight. With or without a light weight in hand slowly raise the arm straightening it out and then repeat 10-15 reps then switch arms. Tricep Dips- Using a chair or workout bench. Put hands behind your back on the chair or bench with your feet on the floor. In one motion extend your arms and raise your torso even with the chair. Repeat 10-15 reps. Bicep Curl- You can either sit or stand for this exercise. Using light weights in each hand with palms facing down curl the weight up slowly without moving elbows and keeping them at your side. Curl hands up to the shoulders and back down slowly. Do not lock out elbows! Repeat 10-15 reps. C. Back Seated Row- Sit on chair with back part pressing against your midsection. Keep back straight . With light weights in each hand and inside of palm facing the side of your knees, row back by bending your elbows until they are even with your sides. Repeat 10- 15 reps. D. Shoulders Shoulder Raise- Sit on chair with back straight against rest. Extend arms down to the side with light weight in hands. With palms facing behind you raise hands slowly until they are just before they are even with shoulders and let them down slowly. Repeat 10-15 reps. E. Chest Chest Flye- Lay flat on a bench or the floor with knees bent and feet flat.With light weights, arms extended towards the ceiling and palms facing each other, slowly lower your hands with elbows slightly bent until they are angled just above chest level. Move slowly back up to original position and repeat 10-15 reps. Pushup- Start
on hands and knees, hands shoulder width apart slightly in front
of shoulders. Slowly lean bodyweight forward until your chest is
6-8 inches above the floor. Slowly move back up and F. Abs If you are not currently on any type of exercise program you should always consult with your Doctor before starting any type of strenuous activity. "The Most Efficient Fat Loss Product For 2003" - Get Fit Magazine For Women |
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