An Easy Exercise Routine for You
Exercise routine, as used in this article, is a reference to a series of movements for the sake of promoting health. Exercising on a regular basis may decrease the risk of developing many illnesses such as heart disease.
In fact, the American Heart Association recommends 30 to 60 minutes of exercise at moderate intensity, at least 3 to 4 days per week.
Please consult your doctor before beginning any exercise routine. Make sure you dress comfortably with workout clothes and workout shoes (e.g., sneakers). If you experience pain or great discomfort, please slow down or stop.
It is important to know how to do the movements properly, before beginning the exercise routine. Below are definitions of the exercises that are being recommended for the following general routine.
Marching in place. Start by standing upright with arms at your side, alternate picking up knees and swinging opposite arms. Make sure your abs are tight (i.e., your stomach is sucked in). Relax your shoulders, push out your chest, pick your chin up, and look ahead.
Imagine you are a soldier in a parade of honor guards (smile). This exercise warms up the body and maintains your heart rate.
Arm Rotations. Start by standing upright with your legs shoulder width apart. Extend both arms to the side, and twirl slowly. Make sure your abs are tight, your shoulders are relaxed, push out your chest, pick your chin up, and look ahead.
Control your rotations and focus on what you are working. This exercise works especially your shoulders, triceps, and biceps. The smaller the move the more difficult the exercise becomes.
Jumping Jacks. Standing upright with arms to your side, begin with a jump with legs shoulder with apart and both arms going over your head. Jump again, and bring in both legs and arms back down to your sides.
Make sure your abs are tight, your shoulders are relaxed, push out your chest, pick your chin up, and look ahead. Control your arm raises, because you can possible damage your rotor cup, if you swing your arms uncontrolled over your head.
When you jump, push off with your heels, and land with your feet flat on the floor to avoid damage to the front of your leg. This exercise works your whole body and will elevate your heart rate.
Twist. This exercise is a great exercise for the abs and back (i.e., your core). Start off by standing upright with a towel in your hands, with elbows slightly bent or elbows bent without a towel, and fist to the front and chest high.
Stand with legs shoulder width apart, with your back straight, your abs tight, your shoulders relaxed, looking ahead with your chest and chin up begin twisting left to right. It is important to keep your hips and head stationary and work your midsection or core.
Crunches. If your want to work your stomach or abs, lay on your back, on the floor. Bend your knees and place your hands behind your head or on your chest, whichever is most comfortable for you.
The simplest way to do this exercise is simply suck your stomach in and roll forward. Be careful not to pull the neck, let the abs do the work, even if the movement is small. Try to push up towards the ceiling, and hold for a second at the top.
Do not sit up, because this takes away from the crunch of the abs, and it puts a strain on the back. Make sure you breathe out, when you crunch up, and breathe in, when you go down.
Plank. Another name for this exercise is the bridge. Lay flat on your stomach, on the floor, with your elbows bent close to your chest and your toes on the floor. Push up with your elbows and toes, and make sure your back is straight, by sucking in your abs.
Align your body in a neutral position, by looking down at the floor. This exercise works the arms, chest, back, abs, glut (i.e., buttock), and legs.
Bird Dog. Start this exercise by getting on all four limbs, on the floor. Extend your right arm and then your opposite leg (i.e., left leg), and hold out for 30 seconds. Switch sides and extend the left arm and then your right leg, and hold out for 30 seconds.
This exercise is great for the arms, glut, legs, back, and abs. Make sure your body is neutrally aligned, by looking towards the floor to alleviate neck pain.
This exercise routine can be done at home or at the gym, alone or with a buddy, or fast or slow. The routine is design to be basic, so that you can add your personal touch to it. Try to do the routine for at least 20 minutes and at least 3 to 4 times a week.
March in place for two minutes
90 second Arm Rotation to front
March in place for two minutes
90 second Arm Rotation to rear
50 Jumping Jacks
60 second Plank
30 second Bird dog on each side
Repeat as time allows
This exercise routine is a basic program and can be made harder by adding more energy or intensity to the moves. Remember to listen to your body.
Aim to do what you can, and push yourself a little more each time, by adding more energy and time to your exercise routine. It is recommended that you exercise at least 30 minutes for 3 to 4 times a week.
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