Tuesday, January 27, 2015

At Work Toning Moves

Adding some exercise into your workday has been shown to help you think more clearly, focus better, and do your job well. By learning how to add a few body toning exercises to your work time, you will get ahead both in your career and in your fitness goals.

For most of us, a cubicle or an office is plenty of room. Convenience is the key to this particular workout.

To begin, get warmed up a little, especially if you’ve been sitting for a long period of time. Roll your neck around a little and then move your arms in circles. This will help get the blood moving and ready for a few simple strength training movements.

Here is a simple routine to start you off:

Upper body push aways – Place your hands on your desk when you’re sitting close to your desk and then push your body away. Admittedly, this works much better if you have a rolling chair. If you have a stationary chair, you can lean into your desk and away from it when you’re pushing.
Sitting crunches – Move your chair away from your desk and stretch your legs out from under your chair away from your body. Try to bring your knees into your stomach and then back down without touching the ground. If you have wheels on your chair, be sure you’re holding onto something so you don’t roll away.
Stand ups – Moving your chair even farther from your desk, try getting up from your chair, but only slightly. You want to raise yourself up just a few inches and then move back down if you have. Support your hands on the edges of your chair to make this easier.

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Friday, January 9, 2015

Breaking Out of Runners Rut

To break through a runner’s rut, you need to change your routine. The longer you stick with one routine, the harder it will be to break out. Make sure you keep a warm up and a cool down in your routine regardless of the changes made. Start adding intervals into your training. Alternate fast bursts with slower running. Five minutes on, five minutes off is a good way to start, repeating for two miles in the beginning. You can also increase distance; don’t increase this every time you run. If you add two miles to your run, stick with that for two weeks until adding another few miles.

Another way to break out of a rut is to do cross-training and strength training. You can build muscle, gain flexibility, increase your stamina, and improve cardiovascular health, all of which will carry over into your running. Best of all, you’ll expand your horizons, hopefully find more activities that you enjoy, and prevent workout boredom.

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