May 2007 - Posts
By Gina Lombardi
Going to the beach in the heart of summer brings back fond memories of being a kid. And when you hit the beach as a child, you didn’t just lounge around -- you played! Well, why not bring out the kid in you this summer with some fun and games that can give you a great workout without making you feel like you’re actually exercising.
Here are three ideas for fun beach activities. Just bring along a gym bag filled with equipment such as a dodgeball, weighted VersaFit bag (5- to 20-pound bag with handles) and weighted football (such as those made by Champion Sports or Power Systems) and try the following exercises in between swimming stints:
*Dodgeball
Break out that old rubber ball and get a good game of dodgeball going in a remote corner on the sand. You’d be surprised how many grown-ups will want to play. And running in the sand after -- and away from -- that ball will give you a great cardio workout you didn’t expect.
CONTINUED >>
By Gina Lombardi
Booty, fanny, tush, derriere. Whatever you decide to call it, we all want to know the best ways to work it -- especially with swimsuit season around the corner.
Research has shown that squats, lunges and step-ups are among the best methods for buffing up the backside.
Here are a few of my personal favorite activities that incorporate these top-rated butt-blasters:
*Squat with kettle bell swing -- There are many variations on the squat. But for a refreshing way to work your butt, try a traditional squat using a 12- to 20-pound kettle bell (or you could substitute a dumbbell). Start by standing with your feet a little wider than hip-width apart, holding a kettle bell with both hands. As you descend into the squat (as though you're sitting into an imaginary chair), swing the bell between your legs, then as you stand, gently swing the bell up to shoulder level (don't let it go above your head) while squeezing the glutes hard. Repeat for 20 reps.
*Walking lunge with kettle bell transfer – Standing with your feet together and holding a 12- to 20-pound kettle bell (or dumbbell) in your right hand, step out with your right foot into a forward lunge. Slowly swing the kettle bell in front of your right knee and pass it to your left hand. Now lunge out with your left foot and pass the kettle bell in front of your left knee to your right hand. Be sure to keep your back straight while you’re lunging, and step out far enough that your lower leg and thigh form a 90-degree angle. Repeat 10 times on each side.
CONTINUED >>
By Gina Lombardi
Worried that summer is closing in on you quickly and your abs aren’t in swimsuit-shape? Better start now to get a buff beach belly.
It’ll take more than just doing a few fast and furious moves. In addition to smart nutrition, you’ll need a consistent cardiovascular routine and a targeted strength-training abdominal workout to deflate that spare tire.
To really lose weight, aim to do cardio exercise at least five days a week. Ideally, work up to a minimum of 40 minutes of activity at an intensity that makes you huff and puff but doesn’t make you feel like you are maxed out.
And to firm up, plan to strength-train three days a week. Incorporate these four key abdominal moves into your toning workout:
1. Medicine Ball Reach -- Lie flat on your back, knees bent, feet on the floor. Holding a 5- to 10-pound medicine ball (or a dumbbell) in front of you, reach between your knees while doing a traditional ab crunch and then lower. Do 20 reps. Then do another 20 with your feet high off the floor, knees only slightly bent, reaching for your toes with the ball.
CONTINUED >>
By Kathy Kaehler
Getting in shape seems to be more of a challenge these days than ever. With busy schedules plus the expense of a gym membership, and the gas to get there, it’s no wonder so many people never make it.
So why not skip the commute and work out right in your own home?
Some in-home fitness equipment can be economical. In fact, you might find some great deals at garage sales.
But you can do even better by following this simple routine that doesn’t cost a dime because it makes use of things you already have in your house or apartment.
All you need are the following items to get started:
*Stairs (if you don't have stairs, you can use a small step stool)
*Kitchen chair
*Masking tape
*Bath tub (if you don't have one, the kitchen chair will work)
*Sturdy wall with no pictures or wall hangings
*Coffee table or ottoman
*Laundry detergent bottles with handles (filled with enough water to allow you to feel the resistance when you do a biceps curl)
*One-minute egg timer
This workout can be done in 10 minutes. For a great 20-minute workout, run through it twice. Or, you can do it once in the morning and once before dinner. Exercise is cumulative, so every little bit adds up.
CONTINUED >>
By Gregory Joujon-Roche
We all love Spider-Man because, as superheroes go, we can relate to him. Sure, he’s got that special Spidey sense, yet he’s not the size of a brick building and he doesn’t eat villains for lunch.
He’s a little more like the rest of us mere mortals -- and he has many of the fitness qualities we aspire to: strength, speed and agility.
Well, with the superhero workout below, you can shape up like Spider-Man, too. But these three activities aren’t for the weak. If you’re a beginner, start slowly and work your way up to this challenge.
*Peter Parker push-ups:
Start on the floor in traditional push-up position. Keep your abs braced and your body in a straight line, parallel to the floor. Slowly lower yourself down, and as you do, bring your right knee toward your right elbow. Try to rotate your knee so it is outside your elbow, keeping your foot off the ground. Hold for 5 seconds, pushing through your chest, shoulders and triceps, and then return to the starting position. Aim for 5 to 10 push-ups per side.
CONTINUED >>
