For many people living in rural communities, exercising outdoors or in the home are the only options. Such people need an exercise routine that is safe, effective and requires the least amount of equipment possible.
This week, I'll present a few ideas for developing a home-based program and will introduce an exercise that is a perfect addition.
For most of the year in Arkansas, there are plenty of outdoor cardiovascular options. Hiking, biking, jogging and walking are great ways to enjoy the Natural State while burning a few calories. However, the high temperatures of July and August (along with the frigid weeks of winter) present a challenge with regard to outdoor exercise.
When extreme temperatures occur, it's important to have a backup plan. For those with the resources, an elliptical machine or treadmill can be a great option. The downside is that cardiovascular machines are expensive, and they also occupy a very large space in your home. Neither of these aspects makes them a very attractive option.
Instead, I like to create little circuits that can be changed depending on your workout preference.
A jump rope, an aerobics step and a stretch band are the perfect elements for an introductory home-based gym.
There are thousands of different exercise combinations for these three pieces of equipment, and they can be used to challenge anyone from the beginner to the advanced fitness enthusiast. The stretch band is a critical element, because it will provide the resistance to perform strength-training exercises.
Depending on your goals, you might choose to jump rope for 60 seconds, perform a strength exercise for 30, then use the step for another 60-second cardio bout. This little 2 ½-minute circuit could be repeated three times, and then all the exercises could be changed for the second round. Before you know it, you've done 20 to 30 minutes of exercise, with two-thirds of that time spent on cardiovascular training. Not bad.
This week's exercise is designed around the use of the stretch band to challenge the upper back musculature. The Band Pull Apart is an easy movement that can be adjusted for different fitness levels by changing hand position.
1. Select a lightweight stretch band.
2. Stand with your feet shoulder width apart while holding the stretch band with both arms extended in front of your chest. You should be holding the band with both hands right next to each other, thumbs almost touching.
3. Move your hands apart by pressing your arms outward.
4. Keeping the arms fully extended, continue moving the arms outward until the band touches your chest.
5. Slowly return to the starting position while keeping the arms fully extended.
6. Perform two sets of 10 repetitions.
This is a great way to strengthen your postural muscles, which are particularly important for those whose occupations require a great deal of computer work. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 07/25/2016