Wednesday, February 9, 2011
How to get Fit Five Times a Day, Five Minutes A Day!!
So now many of you may be saying "Okay I know I need to exercise but how do I find the time?" Good question and here is the answer - "Fitness in Five" That's right you can still get your needed exercise on a daily basis if you dedicate five minutes a day 6 times a day, every day to get your body moving.
Recent studies prove that every little bit of movement counts. "We've found that short bouts of exercise can add up to the same benefit as if you had done it continuously," says Maureen MacDonald, Ph.D., who conducted numerous studies on the effectiveness of bite-size bursts of exercise at McMaster University in Canada. To make the most of your limited time, MacDonald suggests engaging multiple muscle groups, working with intensity, and varying activities, which will help keep you motivated.
Below are some exercises that you can do for five minutes, six times a day. Choose one activity for each time of the day of your choosing and give it your all for five minutes. By the end of the day you will be on your way to a healthier you.
Start Your Day - First Five of the Day
1.Get out of bed, and with your feet touching the ground while still sitting on the side of your bed take three cleansing breaths. Start by breathing in slowly and exhaling slowly. Do this three times.
2.Next stand up and raise your arms above your head as you take a cleansing breath and exhale as you move your arms back down to your sides. Do this three times.
3.Now that you have your blood circulating stand up straight and slowly roll down as far as you can comfortably go with the goal of touching your palms to the ground. Stay there for a few seconds and then slowly roll back up and take another cleansing breath.
4.Repeat this for five times.
5. Next sit on your floor or mat with knees bent and soles of feet touching. Holding ankles, roll onto your back, then roll back up to sitting. Keep chin tucked into chest. Repeat five times.
Warm-up Jog - Second Five of the Day
Before you get in the shower, warm up your calve by doing calve stretches.
1.Start by placing your heels off the edge of a step or ledge. Hold onto something if you need to balance.
2.Relax and let your heels drop towards the floor until a stretch is felt in your calves.
3.Hold this position for 10 seconds. Repeat 5 times.
4.To warm your feet up lift your right foot and while sitting/ or sitting do circular motions slowly 5 times and then do 5 more times on your left foot.
6.Now slowly at your own pace begin to jog in place and work up a sweat. You'll increase your heart rate and increase your circulation.
7.A simple jog will do the trick, but to boost intensity, try bending your elbows and pumping your arms, or bring your heels to your buttocks.
Walking Bicep Curls - Third Five of the day
It is a good investment to get some 2.4lbs or 5 lbs weights and take a few laps around the inside of your house, doing bicep curls as you walk. You'll work several major muscle groups as you get your circulation pumping.
Bend and Stretch - Fourth Five of the Day
1.To build your strength, circulate your energy and to get a good stretch, stand with your legs arms width apart and bend at the waist while stretching both arms to the right side. Hold for 10 seconds.
2.Repeat the same move on the left side and hold for 10 seconds.
3.Repeat this exercise 5 times on each side..
4.Slowly stretch out from the waist with your arms extended in front of you as if you were reaching for something
5.Slowly bend your knees and with your arms still extended and head down. Hold that position for 10 seconds.
6.Next slowly move your arms towards the floor while your knees are bending and go all the way down until your hands are touching the ground.
7.Slowly roll up until you are in the standing position.
8.Repeat the whole exercise again one more time from the beginning.
Bridging the Gap - Fifth Five of the Day –
1.Start by lying face down on the ground.
2.Place your elbows and forearms underneath your chest. '
3.Prop yourself up to form a bridge using your toes and forearms. Maintain a flat back and do not allow your hips to sag toward the ground.
4 Hold for 30 seconds. Relax for 10 seconds and then repeat for another 30 seconds and so on until you get to the might five minute rule. This exercise will work your core abdominals
Bicycle and Stretch - Sixth Five of the Day –
1.Lie on your back with both of your legs extended in front of you.
2.Take your right leg bend it to you chest while your left leg is still straight.
3.Hold and stretch in that position for ten seconds.
4.Lower your right leg and do the same movement with your left leg for 10 seconds. Repeat this five times on each side.
6.Roll over to your knees and stretch your arms in front of you with your palms to the floor.
7.Relax into this position and it will help release your tension in your back and ease any back pain you may have. Hold this position for 30 seconds.
8.Repeat the whole exercise from the beginning.