Sunday, June 8, 2008

A 10-minute office workout to stay fit!

A 10-minute office workout to stay fit!

With practically everyone working longer hours at the office these days, it is tough to stay motivated enough to hit the gym in the evenings -- or even in the mornings before work, for that matter! But that doesn't mean you can't get into shape. Here is a super-easy workout that can be done in your very own office, at your very own desk.

You don't even need to do these exercises daily, just four days a week is good enough. The workout comprises of body resistance exercises with a resistance tube, which can easily be stored in your desk drawer, so you don't need to carry it back and forth. The tube is available at most sports shops. I highly recommend the Reebok Resistance Tube, Level 2; men can use the Level 3.

Power Walk

Walking is the most important exercise since it burns fat, strengthens the heart and lungs, improves stamina, increases concentration levels and builds bone density, among other benefits.

A power walk will help you burn off excess fat and is a good warm-up for the exercises to follow. Thirty minutes is ideal, but if that's difficult to manage, split it up into two 15-minute power walks. The time of day for the walk is dependent on your schedule. Keep your pace brisk and non stop.

As for where to walk, you may consider your office compound or then on your way to work, simply get off a small distance away from the office and walk it up.

Chair Squats

Squats shape up the thighs, butt and calves.

Place your chair two feet behind you. Stand with your feet hip distance apart. Clasp your fingers, keeping your arms extended out to the front for balance.

Now push your hips behind, leaning slightly forward. Bend your knees and lower your hip as if you are trying to sit on the chair. The thighs should come parallel to the floor. Make sure you don't arch or round your back and don't let your knees jut out more than your toes. Just before your hips touch the chair, press your heels into the floor, squeeze your hips and thighs and come up to the standing position.

Do 12-16 repetitions, rest and repeat.

Chest Press

This exercise works the chest, front of the shoulders and back of the upper arms (triceps).

Take the center of the resistance tube around the back of your chair. Hold one end in each hand and sit at the front edge of your chair. Place your hands next to your shoulders, elbows out at the side and your wrists in neutral position with the palms facing the floor. Sit up tall, with your abdominals held in tight.

Squeeze your chest muscles and push your arms forward, keeping them in line with the shoulders. Slowly release back to the starting position. Release the tube very gently -- letting go suddenly can cause injury.

Do 12-16 repetitions, rest and repeat

Seated Rows

These work the large back muscles, back of the shoulders and the biceps (frontal upper arms).

Still sitting at the edge of your chair, extend both your legs. Place the center of the tube around the arches of your feet (better to keep your shoes on to prevent the tubing from hurting you). Hold one end in each hand, palms facing the floor and wrists neutral. Sit up tall.

Slowly bend your elbows and pull the tube towards you, pushing your elbows towards the back. As you reach behind, squeeze your back and then slowly extend the arms again. Release the tube very gently -- letting go suddenly can cause injury.

Do 12-16 repetitions, rest and repeat.

Shoulder Press

This works the top of the shoulder.

Stand with your feet on the center of the tube. Hold the handles and pull them up to the shoulder. This is the start position.

Now raises your hands straight up towards the ceiling, squeezing the top of the shoulder and slowly lower. Release the tube very gently.

Perform 12-16 reps, rest and repeat

Ab and back exercises

The exercises in the previous pages take care of all the major muscle groups except for the abs and back. Since midsection workouts involve being on the floor, it might not be possible for you to do these at the office, but here's a three-minute workout that can be done at home:

Lie on your tummy and push yourself up into a 'push-up' position. Keep your head, shoulders, back, hips, knees and feet in a straight line. Make sure your back doesn't sag down or round up. Contract your abdominal muscles. Hold this position for one minute.

Next, reverse the position. This time you are looking up. Once again hold the body in a straight line, making sure your hips don't drop to the floor. Hold for a minute.

Next, switch over to the side for a 30-second hold, then repeat on the other side for the last 30 second hold.

Getting into shape requires a little more than exercise. It needs the right nutrition, which means you need to cut out all junk and fast foods. Eat home-cooked meals and snack on nuts and fruit. A light dinner is the key to weight-loss


posted by: Ateeq   Jump to Message Thread on HM Google Group...


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