Three In-Home Exercise Programs for those long Grand County winters
Grand County, Colorado
First in a three-part series
During the next three weeks, this column will feature in-home exercise programs to supplement your existing programs. Each will feature a cardiovascular, muscular strength training and abdominal/core segment. Make certain to warm-up before and cool down/stretch after each program. Consult your physician before beginning any exercise program.
Cardiovascular Exercise Segment
– Walk, cycle or hike around your property or on the road for five to 10 minutes at a leisurely pace to warm up.
– Fitness walk, cycle or hike for 30-45 minutes at a steady pace.
– Slow the pace down during the final five minutes of the cardio segment and enable your breathing to return to pre-exercise rhythm.
– Perform the cardio segment, three to six days per week.
Muscular Strength Training Segment
– Squats (works the quadriceps, glutes/hamstrings and core muscles)
– Stand with the feet more than shoulder-width apart, the shoulders rotated back/down, rib cage lifted, navel pulled toward the spine and weight in the heels.
– Keeping your eyes focused forward, hinge from the hips, lowering the body toward the floor as if you were attempting to sit in a chair.
– Keep the knees over the heels, and lower only to a 90 degree angle or less at the knee joint.
– Then, drive your body weight through the heels and back to the beginning position, keeping the knees soft throughout.
– Perform squats two-three days per week, two-three sets of 8-12 repetitions, slow two counts down/up.
Pushups (works pectoralis, deltoids, triceps and core muscles)
– Begin on the hands/knees, with the shoulders relaxed, elbows soft, the navel pulled toward the spine and the head level.
– The hands should be more than shoulder distance apart so that the body can easily lower and lift between the hands/shoulders.
– Tuck the toes underneath and lift the knees off of the floor so that the body is one straight line from the top of the head to the heels.
– Lower the body toward the floor until your chest almost touches the floor.
– Then, press your entire body back up to the beginning position.
– Never permit your lower spine to hyperextend.
– To modify this exercise, keep the knees on the floor, but still keep the body straight from knees to the top of the head (i.e. no buttocks in the air).
– Perform pushups four-six days per week, 8-24 repetitions, two slow counts up and down.
Bicycles (works the abdominals/core muscles)
– Lie supine on the floor with the knees bent 90 degrees from the knee joint, the feet off the floor, and the lower legs parallel to the floor.
– Place the fingertips by the back of the ears, resting the head into the fingertips, elbows open, shoulders off of the floor and the navel pulled toward the spine.
– Leading with the right shoulder and rotating from the waistline, draw the right shoulder toward the left knee and then leading with the left shoulder and rotating from the waistline, draw the left shoulder toward the right knee.
– Smoothly rotate from one side to the other without rocking the hips.
– To modify this exercise, begin with the legs more fully extended toward the ceiling.
– Perform bicycles four-six days per week, two-three sets of 8-12 repetitions, two slow counts right/left.
Next week, the second in-home exercise program.
” Jackie Wright can be reached at her e-mail address: NSFGL@comcast.net or her blog at skyhidailynews.com
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