Archive for September, 2007

Seize the Opportunity

September 30, 2007

Each day presents us with opportunities to be fit. Each day most of us commute to work. Could that commute become a walk, or bike ride on some days? Could we park further away from the building? Could we take the stairs? Those are opportunities we are offered. Take advantage of as many as you can. Every little thing counts.

If you do have a little dough to spend I would look at getting some dumbbells, or in my opinion better yet, some stretch bands like those made by Bodylastics or LifeLine USA. Both are excellent and you can get a complete body toning/strengthening system for less than the cost of one month’s membership at most health clubs. There are some real advantages that stretch bands offer over traditional weights. I’ll be talking about those in the future.

Also, when you are looking for equipment, don’t forget to check things like Craigslist or the ads of your local news paper.

Shovel Glove

September 29, 2007

One of my all time favorite workouts I stumbled across by accident. I was looking for a workout that was a change of pace. I’d been lifting weights for a long time, but was having a hard time with endurance and my core was not as strong in proportion to the rest of me.

I was working on writing a new program and was sitting in front of the TV while doing it. (not a good idea, I know, but in this case it was a good thing) I was flipping channels and I ran across an old movie, it was a black and white film. The scene I caught had an old steam locomotive and they showed the guy shoveling coal. His shirt was off and he was very muscular. You could tell the shoveling coal had built a lot of that muscle. It was totally functional muscle, it was not for show.

Then I started thinking about shoveling as a workout, how it would work the core and give a good cardio workout at the same time. After searching I came across a site that had what I was looking for. Shovel Glove! The idea is you do a bunch of different shovel like motions with a sledge hammer. The leverage of the hammer makes it a very good workout. You will be breathing like a locomotive if you put your all into it. Talk about a low cost effective workout that anyone can do. Anyway it’s a great site. Highly recommended for a workout that’s off the beaten path. Check it out at ShovelGlove.com

Get off the Couch

September 28, 2007

If you’ve been physically inactive for a period of time, this is a great beginner program to get back into the habit of exercising. You don’t need a health club, or weights to perform this workout. You need you and some place to walk or run. The great outdoors is the best place to perform this workout, weather permitting. Have fun and enjoy.

6 Week Get off the Couch Starter

Do this work out 3 times per week on non-consecutive days. As always, check with your doctor before becoming physically active.

Week 1
Movements in one session 3 times a week:
5 minute stretch/warm-up
2 minute sit-up/push-up intervals *
5 minute walk
1 minute jog
5 minute walk
1 minute jog
3-5 minute walk
2 minute stretch

Week 2
Movements in one session 3 times a week:
5 minute stretch/warm-up
2 minute sit-up/push-up intervals *
5 minute walk
3 minute jog
5 minute walk
3 minute jog
3-5 minute walk
2 minute stretch

Week 3
Movements in one session 3 times a week:
5 minute stretch/warm-up
2 minute sit-up/push-up intervals *
4 minute walk
5 minute jog
4 minute walk
5 minute jog
3-5 minute walk
2 minute stretch

Week 4
Movements in one session 3 times a week:
5 minute stretch/warm-up
4 minute sit-up/push-up intervals *
4 minute walk
5 minute jog
4 minute walk
5 minute jog
3-5 minute walk
2 minute stretch

Week 5
Movements in one session 3 times a week:
5 minute stretch/warm-up
4 minute sit-up/push-up intervals *
4 minute walk
6 minute jog
4 minute walk
6 minute jog
3-5 minute walk
2 minute stretch

Week 6
Movements in one session 3 times a week:
5 minute stretch/warm-up
4 minute sit-up/push-up intervals *
4 minute walk
7 minute jog
4 minute walk
7 minute jog
3-5 minute walk 2 minute stretch

As always, check with your doctor before becoming physically active.

*On the situp/push-up intervals. Do situps until tired, then do push-ups until tired, then back to sit-ups until the time alloted is up.