Exercises for the Extremely Busy For Food Addicts

Exercises for the Extremely Busy For Food Addicts

1Getting in a good workout can be challenging, considering how busy most of us are. A workout doesn’t have to involve a lot of equipment nor an hour of time.

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.

The exercise program that follows is not designed to be a complete program, but it is a worthwhile workout that you can sneak in when you just don’t have the time to visit the gym.

If the following exercises are too easy, add weight, more sets, or extra repetitions.

Let’s get started:

    21. Pushups. The push up may just be the perfect total body exercise that builds both upper body and core strength.If done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs.You can use a few simple strategies to build your strength and endurance in order to do more push ups.

If you’re in great shape, do 100 correctly formed pushups as quickly as possible, taking breaks as needed. If you struggle to do one good push up, try doing them on your knees, or stand at the base of the stairs and put your hands on the stairs. The key is to make it easy enough that you can do at least 10-20 repetitions.

   32. Body weight squats. The squat is an amazingly beneficial exercise that not only targets the legs, but core and upper body too. It is great for gaining muscle, strength, flexibility and stability. Because it is a functional exercise we can benefit from the movement and the strength gained from it in every day life. Also, because it uses so many muscles together, it’s a super calorie burner!

From a standing position, squat down and stand back up. Do as many as you can and try to go all the way down until your thighs are parallel to the floor. If that’s too difficult, grab a door frame to pull yourself back up.

    43. Jump squats. These are similar to the body weight squats, but instead of just standing up, you’re going to jump as high as you can, land softly, and repeat. Do as many as you can. This is a tough one.

This exercise targets your your quadriceps. It also activates your core and just about every other muscle in your lower body, including your glutes, hamstrings, and calves. While the jump squat variation shown here is great for athletic performance, use a deeper squat when doing the exercise for fat loss. In fact, lower your body until your upper thighs are parallel to the floor.

   54. Lunges. To lunge, you simply take a big step and then lower yourself down until your back knee just grazes the ground. This one will really help to stretch out your hips and challenge your balance.

The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.

    65. Jump lunges. Start with smaller height lunges and build up to higher jumps as you get comfortable with the exercise.

As you come up from your standard lunge, jump up and switch your legs in the air. Go back down and repeat.

Jump lunges allow athletes to work both running and jumping mechanics all in one exercise. These movements are practically found in all sports which makes the jump lunge a versatile exercise in athlete training.

    76. Jump. Jumping is great exercise. When was the last time you jumped rope? It's cheap and portable – and burns more calories than you might think. Give it a whirl!

Hop on one foot, jump on two feet, then alternate to hop on the other foot. Use a jump rope if you like. Jump for height or long jump. Jumping is good for your bones and keeps your nervous system sharp.

Jumping is an easy way to burn fat in very little time. This full-body workout will jumpstart your weight-loss plan in only 20 minutes.

    87. Stairs are the perfect exercise accessory—they’re everywhere, they’re versatile and they’re free. Even if you live in a one-story home or apartment, you can easily find a set of stairs in your community.

If you have access to a multi-story building, walk up a few floors and walk back down. If you’re in decent shape, try running up the stairs. Who needs a stair machine at the gym?

With any form of exercise it is important to start off slowly and build progression into our workouts, and stair climbing is no different. When we first start climbing stairs for weight loss, we may find ourself getting out of breath after only a flight or two and we may also find that our thigh muscles start to "burn".

    98. Leg raises. The core is the area in the center of the body between the chest and pelvis on the front, and shoulders and butt in the back. Keeping the core muscles strong is important for balance and stabilization with sports and daily functions.

Leg raises are an exercise used to strengthen the hips and abdominal muscles. The main muscles affected during leg raises are the lower abdominals, but the upper abdominals and intercostal muscles -- the muscles that are between the ribs and form the chest wall -- also receive a workout.

Lie on the floor, lift your feet a few inches off the ground, and hold them up for as long as you can. The higher you lift your legs, the easier it will be. If that’s still too hard, bend your knees. If the standard form is too easy, you can hang from a bar or a tree limb and lift your feet up to your hands. Find a variation that works for you.

qGetting a good workout can be as simple using your body for resistance. These exercises don’t require a lot of room or any fancy equipment. Just the pushups, body weight squats, and leg raises are enough to keep most folks in decent shape.

Give these exercises a try the next time you’re short on time. You’ll be pleased with the results.

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