September 2007 - Posts
By Kathy Kaehler
Too busy with work to work out? Well consider this: If your job requires frequent flying or other business travel, exercise may help boost your performance.
That’s because staying in shape can help fend off the aches and pains – and sick days – that come from straining your back by heaving luggage or pulling a leg muscle by darting through airports or train and bus stations. A well-rounded exercise plan also gives you energy to keep pace and helps you deal with the stress of it all.
But many Americans are too out of shape to even stow their bags on an airplane or lift them into the trunk of a car. On a flight from California to New York, I had to help out a woman in front of me who simply could not get her bag above her shoulders to place it in the overhead compartment.
Want to avoid this embarrassing scenario? Try these exercises about three times a week:
*Full-body plank. Start face down on the floor, resting on your elbows with your palms flat on the floor. Lift up so that your body is straight and your weight is on your forearms and toes. Keep your head in a neutral position and hold. Pull your abs in. Don’t sink. Try to stay in this position for a minute or more. This exercise will strengthen your upper body as well as your core.
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By Rob Parr
When you think of a buff chest, celebs like Matthew McConaughey probably come to mind. Pumped-up pecs look good on guys at the beach, but they also wear well at the office. Strong chest muscles can help men -- and women -- stand up straighter and carry themselves with confidence.
Here’s a workout that will really challenge your chest.
Start by warming up on the floor with some push-ups. If you can’t do the full military push-ups right away, modify them by pushing up from your knees rather than your toes. Do a set of 20, then 15, then 10 and 5, with a 20-second break in between each set.
Next, you’ll need a set of dumbbells for a combination of two chest exercises. Start by lying down on your back on a weight bench or the floor with your knees bent up.
The first exercise is the chest fly. Hold a dumbbell in each hand with your arms out to your sides, slightly bent at the elbows. Then press your arms straight up so that the dumbbells just come together (don’t bang them). Pause and then lower to the starting position. Do a total of 10 repetitions and then move directly on to the next exercise, the dumbbell press.
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By Gregory Joujon-Roche
So many squats, not so much satisfaction?
If you’re trying to boost your booty but your squat routine just isn’t getting the job done, try giving your buttocks a lift with the rocket jump squat.
Keep in mind that this is a tough activity that requires coordination and balance. If you’re up for the challenge, then let’s get ready for blast-off!
Start by straddling a low, sturdy wooden box or bench. Your feet should be flat on the floor with your toes slightly pointed out.
Next, slowly lower into a squat position. Then, with your abs tight, jump up on top of the box or bench. Try to land gracefully – softly and quietly like a cat.
Now bend your knees and carefully jump up off the box or bench and land on the floor in your starting squat position. Be sure to control your landing, carefully catching your fall, again like a cat.
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By Gregory Joujon-Roche
Summer vacation is over and it’s back to serious business for many of us. Even with our hectic schedules, though, we still need to make time for fitness. OK, OK … you know you need to do it. But with so much already on your plate, HOW?
Just gimme 10!
I’m talking about 10 minutes. You don’t always have to carve out a solid half hour or longer for exercise in order for it to “count.” Squeezing in 10 minutes of physical activity a few times a day will allow you to get the exercise you need to stay healthy. And surely you can spare a few 10-minute breaks to get moving, right? As an added incentive, bear in mind that the breaks will also help you boost your energy and ease stress.
Start off by scheduling those 10-minute exercise breaks so that you get in the habit of incorporating them into your day. In time, you may even look forward to them!
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