How To Lose Weight By Running

how to lose weight by running

Have you ever thought of how to lose weight by running?

If you have thought about it but not done anything about it why not?

Is it because you think you are too unfit? Or that running is too hard

Now I’m here to say that no matter your fitness level or how easy or hard you think running is anyone can do it if they put their minds to it.

Over the next few paragraphs I’m going to tell you how to get started if you are a beginner and that you don’t need to run to begin with it all starts by putting one foot in front of the other.

Just like any other weight loss journey,

Lets explore how to lose weight with running

Build A Good Base Of Running

Depending on your fitness level you might have to take it slow if you want to lose weight by running.

Now it can be done but you need to do it the right way to maximum your results and avoid injury.

If you go at it to hard and injury yourself you could set yourself back for a few weeks or give up on running completely.

Beginners Guide To Running For Weight LossBeginners Guide To Running For Weight Loss

If you are new to running then I would suggest you walk first. So that you can build up the strength in your legs.

If you can walk at a fast pace 3 tot 4 MPH without stopping then you can do a start stop approach. This is where you jog for a minute then walk for two minutes.

This again will build the strength in your legs. You will need to alter your timing and speed so that you can find your sweet spot.

This is where you can complete a 30 to 45 minute workout without stopping. It also needs to push your exercise comfort zone with out overworking yourself.

Remember you want to build strength and endurance over time. A muscle doesn’t get build all at once but an injury can happen in a second.

Healthy Eating For Weight Losshealthy eating for weight loss

If you a serious about running for weight loss then you need to take control of your eating habits.

IF you are going to have the energy to run then you need to fuel your body the right way.

Filling up and snacks and junk food isn’t going to give you if energy to run you need to have a balance diet full of fresh fruit and veg.

You might think that you will burn off that extra chocolate bar when you go for a run but that will be the only thing you are burning.

A standard size chocolate bar has 229 calories in it and will take you 22 minutes to run off.

If you are running at 5MPH.

So if you only do a 30 minute run two thirds of your run will be burning off that chocolate bar.

Now I’m not saying don’t have a little indulgence. What I am saying is keep in mind your goals for running.

If it is to allow you to eat that chocolate bar then that is fine.

But if you are running to lose weight then hold off on the chocolate until you reach your goal.

It will be worth it in the end.

Mix It Up With Your Runs

Now when you are run constantly for 30 to 45 minutes you will want to mix it up a little bit.

This is so that your runs don’t become boring and fell like a chore.

Also mixing up you run will allow you to work on different areas of running.

Now the areas I am going to go over are your short and long runs. Your interval running and hill sprints.

Short Runs

Now these are your 20 to 30 minute runs that you squeeze in because you don’t have enough time or you are doing a lot of training and a 20 minute run could be a recovery day for you.

Now which every the case a short run will help keep your enthusiasm going when you may feel like giving up. After all its only 20 minutes and you will feel better, amp up and energized afterwards.

Long runs

A longer run is design to build endurance and let you push your boundaries of pace per a mile. A long run could be anywhere from 45 minutes to 1 and a half hours. Its down to you to define you length base on your fitness level.

Interval Running.

Interval running is a short intense sprint followed by the same or longer recovery time.

For example:

You start your jog like normal this is consider the warmed up phase then

You go for an all out sprint max effort for 1 to2 minutes.

Then you go in for recovery phase which is at a slower jog or a walk for 2 to 3 minute maybe 4 minutes.

You do this 3 or 4 time throughout your jog.

This type of training benefits you by helping to improve your form, build your endurance and burns fat more effectively.

Hill Sprints

Hill sprints are exactly what they sound you find a hill that quite of traffic and that steep enough to give you a challenge. Then you sprint up it.

When you start hill sprinting you don’t want to go max effort as you need to allow your body to get used to the strain.

But after a few session of hill sprint you can start to increase your effort slowly to the point where you can run up them hard and do 10 sets of hill sprints.

Hill sprinting is a corner stone of running as it is a specific strength workout for runners that increases power, speed and helps with injury prevention.

Over To You!

Now its up to you to take control of your life and your weight.

No one else is going to do it for you!

There are 2 keys to get things done in life. First one is to start the second is to keep it up with consistency.

Now set you goals and go for it. They don’t have to be big like losing 30lbs or run a 5k.

Your goals should be something you can achieve. Like going for a 30minute walk each day this week. Once you have done that goal set another like a run/walk pace for another week.

Keep going and before you know it you will have achieve something you thought you couldn’t before.

And if you don’t like to walk out side for what ever reason weather it be public opinion or the weather is too cold get a treadmill then you will have no excuse to work on your goals

Put One foot in front of the other and keep going

You can do it

Let me know how you are get your goals done in the comments below!

Health Benefits Of Jumping Rope

jumping rope burn fat anywhere

The health benefits of jumping rope does just stop at weight loss, there are loads of other benefits as well. However most of the time when people think of a jumping rope they either think boxer or children in a playground jumping over the rope. Although this is the case jumping rope is a great workout and that it why boxers do it. I am going to go though the benefit that jumping rope will provide.

health benefits of jumping ropeWeight Loss

The first big benefit that people like about jumping rope is that it helps with weight loss. You can burn up to 10 calories a minute while you are jumping and at the same time you are strengthening your muscles in your legs, butt, shoulders and arms.

So how does that relate to losing weight? Let say for example you do two 10 minute workouts with the jump rope every day. That equates to 200 calories a day and 1000 calorie if you do it 5 days out of 7. Do you think that would go along way to your weight loss goals? I think it would but there are other benefits to this exercise as well so lets read on

Improves Your Coordination

Continually jumping with a jump rope improves your coordination by having you focus on your feet. Even if you aren’t conscious thinking about you feet your sub-conscious is. So just like boxing you will become lighter on your feet by jumping and the more tricks you do the better you will become.

Improves Bone Density

As we age our bone mass decrease and there have been studies to help us understand how to increase our bone density. An article here at medicalnewstoday.com show that if you do a weight lifting program or a jump rope program that your bone mass significantly increases after six months and all it takes in 60 to 120 minutes per a week. That means all you need to find is 10 minutes a day to improve your bone density.

Decreases Foot and Ankle Injuries

Exercising using a jump rope also help in many other sports like boxing, tennis and basket ball. As all these sport require you to be light on your feet. You are also prone to foot and ankle injuries. This is where jumping rope helps. When jumping rope you are taught to stay on the balls of your feet. This will build strength up in the muscles surrounding your ankle and foot which decreases the chance of injury.

Improves Cardiovascular Health

Doing this exercise continually for more than 10 minutes will have you increase your heart rate. So this counts as a aerobic exercise and with an increased heart rate you improve how effective your heart pumps oxygenated blood around your body, so overall your heart is healthier but you do need to do 15 plus minutes a day, at least five times a week.

Improved Breathing Efficiency

It is not just your heart that gets a work out your lungs do to. This means that your lung efficiency is improving so that you can put more oxygen into the blood which means you can work out longer or run better. Your muscles can with stand a little more because they have a higher supply of oxygen.

jumping rope burn fat anywhereCompletely Portable and Fun

Does matter what your day throws at you or where your day takes you, the jump rope can always be their as it is simple, small and portable. If you are in a group of friends or with family you can have fun by having competitions. You can make you what you like, or try doing tricks have a laugh, have fun enjoy the day.

Improves Your Ability to Stay Calm

When jumping rope you are not only giving your body a work out you are giving your mind a work out as well. For example you are jumping up and down at the same time you are swinging a rope. You need to swing the rope in a rhythm as well as jump to a rhythm if you are off by a second in the jump or the swing, you fail and the rope hits your feet. So you become synchronize with your mind, body and rope which help you to stay calm in other situations.

So with these benefits why not create a workout plan that involves jumping rope you’ll lose weight, improve your coordination, strengthen your bones, help your lungs and heart, have fun and improve your ability to stay calm. That is quite a lot for a simple bit of rope to do.

Do You Jump rope at home? Can you do any tricks? I love hearing from everyone so why not let me know in the comment box below

Why should you use ab roller wheel in your workout?

Why should you use ab roller wheel in your workoutDo you want an exercise equipment that targets your core muscle and give them a really good workout. While at the same time working on your arms and shoulders. Then have you consider the ab wheel? I will go over what it is and how to use it below so let begin.

What is an ab roller

When you first look at the ab roller you will notice that all it looks like is a wheel and a handle either side. It looks like a bit of a gimmick but if you use it properly it will work you core muscles and shoulders. There are lots of different ways you can use the ab roller so that it engages your core and give you a good workout.

Does ab roller wheel really work

The ability to use the ab wheel in different ways means that anyone at any fitness level can use the equipment. It target the abs or rectus abdominus if you want to use its proper name by getting them to stabilize your spine as you do the exercise. The most common exercise of rolling your body out so it is extended forces your abs to work hard to keep everything straight. Then you return to the starting position and repeat. As simple and easy as a push up with the same compounding results.

Ab wheel for beginnersDoes ab roller wheel really work

If you are new to the ab wheel then I suggest you start on your knees so that you can get used to the movement of the wheel and how it forces you abs to work then you can progress onto hard positions.

So from a kneeing position place the wheel in front of you. Then roll out so that your body and arms are almost straight. You don’t want to go all the way at first because you might not be able to pull yourself back. Go as far as you feel comfortable so that you core is engaged and your body and arms are stretched out, then pull yourself back with you ab muscles. Rinse then repeat do a set of 10 or 15 to see how comfortable it is for you then rest.

Once you are able to roll out as far as you can go easily then you will be ready to try a more difficult roll to engage you abs muscle more and build them up even stronger.

Ab roller wheel exercises

Roll to sides for obliques workout.

When you are rolling back and forth from the plank you and then add in some side rolls so that you can target the obliques a little more. By this you start as normal but as you roll you turn left instead of going straight. Then you come back to the start. Then you roll out again and turn right, just so that you tone each side evenly.

standing roll

This is one of the most advance roll and it really hard to do. You need to have a strong core as well as strong arms, hips and have the muscles withstand the pressure while flexing.

So to do the standing roll you start with the wheel at you feet and your arms and legs straight. You then roll out reminding under complete control until you are as far out as you can go with good form. Then you pull yourself back to the starting position. IF you can do one or two you know how much strain it puts on your body and how strong your core muscles have to be in order to do this exercise.

Main points when doing the ab roller

  • keep the abs tight

  • don’t let you back sag keep it straight for good form

  • stay in control at all times.

With the ab roller putting your core muscle through there paces do you think it is something that you should be incorporating into your workouts? Even if it is something you don’t do right now the ab wheel does have some strong points and it is a simple, cheap and effective way to target your abs.

What do you think?

Do you think the ab roller will help you to a flatter stronger core or is it just a gimmick? Let me know in the comments below

How To Exercise The Obliques

How To Exercise The Obliques the plank

How To Exercise The Obliques the plankWhen you are trying to get into shape and you want that tone abs look you need to think about train the obliques. These are the muscles that start underneath your last rib and run along side you abs so they are very important when it comes to get the shape you want. The obliques are stabilising muscle that help you do day to day activities so I have pull together some good oblique exercises.

Offset Dumbbell Squat

Start off by getting yourself a medium-weight dumbbell and with one hand hold it in the racked position so that one end easily rest by your shoulder when your elbow is bent. Lower your hips towards the floor till your quads are at the very least parallel to the floor. Pause for a moment or a set time that you want then reverse the movement so that you are back standing.

Remember to keep your back in the upright position to avoid injury. Perform all of your reps on one side, then switch hands and repeat on the other..

Side Plank

The side plank is easy to do requires no equipment and is really effective at oblique strengthening. So lie on your left side with both of your legs straight to your right. Stack your feet, ankles and knees on top of each other. Bend your left arm and place your elbow underneath your shoulder with your forearm resting on the floor. Rest your right hand on your right hip. Exhale, and tighten your stomach and raise your hips and knees off the floor. Make sure you keep the side of your left foot in contact with the floor. Inhale and slowly return to your starting position. If your new start off with 5 reps each side then build up.

Single-Arm Overhead Press

Get yourself a dumbbell in one hand and stand with your feet shoulder-width apart. Squeeze your glutes and engage your core so the muscles are all tighten. Raise the dumbbell overhead and hold for a few seconds, then reverse the movement to return to the starting position.

Do all reps on one side, then switch hands and repeat for the other side.

Single-Arm Farmer’s Carry

Get yourself a heavy dumbbell in one hand and stand with your feet shoulder-width apart. Hold it with your palm facing your side and the dumbbell hovering a few inches away from your body.

Brace your core so the muscles are all tighten and walk for a distance like the length of your room.

ObliquesT-Rotation

Start in the push up position. Shift your weight into your left arm and rotate your torso up and to the right until you are facing sideways. Hold it for 3 seconds before reversing the movement and repeating it on the opposite side.

Core Stabilization

Sit on the floor with your knees bent. Hold a weight plate straight out in front of your chest and lean back so your torso is at a 45-degree angle to the floor. Brace your core so the muscles are all tighten.

Without moving your torso, rotate your arms to the left as far as you can. Hold it for 3 seconds before doing the same thing on the right.

Single-Arm Reverse Lunge and Press

Get yourself a dumbbell in one hand and hold it next to your left shoulder, your palm facing in. Step backward with your left leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder.

To return to the starting position, lower the dumbbell as you push yourself back up. Complete all of your reps on the left side, then switch sides and repeat.

There you have 7 exercises that you can do to strengthen your obliques and get that tone look you are after. These are all exercise that you can add to your workout so that you have a balance workout plan just like a balance diet. I look forward to your success and if you think you have a great oblique exercise that I have not include then let me know in the comments.

Back Exercises At Home Without Weights

take care of your bodyWith our lifestyle in this day and age we are sitting down driving to work, sitting down at a desk all day or sitting down unwinding after a long days work its no wonder when our backs are so stiff.

With about 65 million Americans suffering from back pain, it’s the second most common reason for medical visits. The way the odds play out, you’re likely to have about one serious episode of back pain for every 15 years of your life (serious is defined by pain severe enough that you seek medical attention).” Dr. Michael Roizen, MD

So if you are looking to turn the odds in your favor I have collected 7 back exercises you can do at home with no equipment.

1.The Corkscrew

On all fours, place your right hand behind your head and brace your core. Rotate your right shoulder and elbow up and away from your left arm, until it points to the ceiling, hold it there for a moment. That’s 1 rep. Do 20. Then switch arms.

2.Swiss Ball Leg Curl

Lie on your back on the floor and rest your heels on a Swiss ball. Brace your abs, keeping your core in a plank position, and drive your heels into the ball to raise your hips off the floor. Bend your knees and roll the ball toward you. Keep your hips elevated the entire set

3.Blurpee

Stand with feet outside shoulder-width apart. Next, bend down into a squat position and place your hands on the floor. Now quickly thrust your legs behind, you so you end up at the top of a push up position. Bring your legs back up so they land outside your hands, and then jump up quickly. That’s one rep.

4.Pike-Up To Superman

Get into push up position with your toes on the ball. Bend your hips and roll the ball toward you so your torso becomes vertical. Roll back so your body is straight again and extend your spine, then roll the ball up your legs so your body forms a straight line with arms extended overhead but hands still on the floor. You should look like Superman flying downward. That’s one rep. Pull with your lats to return to the push up position and begin the next rep.

5.Aqua man

Lie face down on the floor then raise your left arm and right leg off the floor. Hold at the top for a second with both limbs straight and then lower back down. Repeat with your right arm and left leg. That’s one rep.

6.Superman

Raise your hands and legs off the floor (and hold them straight) so that only your hips remain in contact with it. Contract your back as if you were trying to touch your heels and elbows to the ceiling.

7.Swiss Ball Reverse Back Extension

Lie face down on the ball and walk your body forward so it supports your hips only, hands on the floor. Squeeze your glutes and raise your legs behind you until they’re level with your torso.

What is your fitness goal?8. The Push up

These are all good for streching your back but you can never beat a good push up they will strech and strengthen your back at the same time.

All these exercises are aim at stretching and working your back muscles. Please consult a doctor before changing up your routine and if you get any pain or over stretched your back stop immediately and seek advice.

Are there any more back exercises you want me to add to the list let me know by commenting below.

5 push ups benefits that you will love

push ups benefits

The push up is something that we all know is good for us but we don’t always get down on the floor and do them. It feels like a long way down in order to get started. So I have put together 5 push ups benefits that will help you like getting down and doing 20 push ups.

Push-Ups Build Strength – Everywhere

push ups benefits

The push up is one of the oldest and most basic of exercises and uses all the major muscle groups. While doing a push up you will be building optimal strength in the forearms, shoulders, chest with emphasis put on building a strong core by stabilizing the abdominal and back.

It is with building a strong core and using the stabilizing muscles with help build up your strength to prevent injuries to your shoulders and lower back.

Push-Ups Boosts Metabolism

As said before doing a push up will call upon more than just your biceps. So with this many muscles in action your heart will have to pump a lot more oxygenated blood around the body.

Why is that important?

It is improving your cardiovascular system and boost your metabolism with results in more calories burned.

Push-Ups are Excuse Free

Doing push ups are excuse free , the Rain doesn’t matter, the heat doesn’t matter, haven’t got time to go to the gym doesn’t matter all you need is a little bit of time and space on the floor. It doesn’t even cost you anything. You can’t come up with an excuse that is good enough to avoid doing push up if you have done them before you can do them again.

Increase Testosterone Production

As we get older we don’t produce as much hormones. In men the main loss is the reduction of testosterone. There is more studies going on but some studies suggest that the movements in a normal push up promotes testosterone production, which is good news as it is really essential for a healthy body.

Improve Proper Posture

good PostureWeather you are sitting at a computer all day, watching TV or just ignoring the recommendations of your doctor, mother, friends and family about improper posture and that it can destroy your health as you age. The most common reason for your lack of good posture is that you have weak core muscles.

If you want to hold your shoulders and back in the proper position your entire core needs to be strong enough to support its vertical position. When you do push ups properly you engage all the stabilizing muscles that support a good posture. When you do push ups on a regular basis your body will start to naturally lean toward a proper posture. This is one of the most influential passive benefits of push ups

30 Day Push-Up Challenge

Now I challenge you to do 30 days of push up to start your momentum. As they say an object in motion stays in motion, which is a fancy way of saying if you can do 30 days of push up you will not only get in good shape but you will more than like keep doing it as it becomes a habit.

Now the 30 day challenge is easy. On the first day drop down and do as many as you can in one go without any rest. Say you done 13 on day one. Now on day two you add 2 more push ups. So you need to do 15 push up on the second day. It doesn’t matter if you do 13 in one go have a rest then do the remaining 2. On day three you add 2 more so you need to do 17, you get the idea. So at the end of 30 day you will feel and look good

So are you going to take up the  30 day challenge. If so let me know in the comments below i love to hear from you weather you are just about to start it or you already have.

Fitbit Charge HR Heart Rate and Activity Wristband

Fitbit Charge HR Heart Rate and Activity Wristband

The Fitbit Charge HR Heart Rate and Activity Wristband is packed full of technology for people who are on the go. It monitors everything from your heart rate, the workouts you do to your general day to day activity. Everything it records you can send to your phone which means you get all the data you need to set your goals and keep you motivated moving forward.

The average person using the Fitbit says how well it performs at heart rate monitoring, calories burnt, and is great when you go for a general walk. It is a great motivational booster if you need a kick up the backside to get exercising but lets talk more about the features it has.

To Buy The Fitbit Charge HR from Amazon.co.uk Click Here>>

Purepulse Heart Rate

In order to get the most out of every workout you do you need to monitor your heart rate. Now the charge HR does this automatically and continuously right there on your wrist. Monitoring your heart rate while doing your workout means that you can maximize your calorie burn by staying in your heart rate zone.

WORKOUTS + ALL-DAY ACTIVITY

With all the information at hand we can achieve our goals even earlier and the charge HR does just that. It records everything you do, every heart beat, every step, every calorie burn and every floor climbed it can also tell you how many minutes you have been active. Information is power and with all this going to your phone or computer you can stay motivated for longer.

Caller Id

When your working out and your phone rings you have to stop what you are doing to see if you need to take the call. Well the charge HR has a built it caller ID so if you are in range of your phone it will tell you whos calling.

Fitbit Charge HR Heart Rate and Activity WristbandExercise Tracking

The Charge HR has a exercise mode which means you can get a detail breakdown of your session on your fitbit dashboard.
Auto Sleep + alarms
You can get a good idea of how well you sleep at night and for how long. The fitbit will sync your night time stats so that you can see it in a graph that will show you your sleep trends. You can even set a silent, vibrating alarm so that it will wake you in the morning.

Wireless Syncing

The Charge HR has built-in Bluetooth so that it can sync wirelessly to your computer or smart phone where it uploads your stats,tracks your progress and puts it all in detail charts and graphs to keep you moving towards your goal.
Is it water proof?

It is water resistant not water proof. This means that it can take the rain or any splashes but it can not take swimming or surfing or anything that has a continuous water and pressure with it.

Dimensions

The small band is 5.4” to 6.2” or 13.7cm to 15.7cm
The large band is 6.2” to 7.6” or 15.7cm to 19.3

If you are still unsure fitbit has a guide that you can print off and use to find your correct measurement just visit this link fitbit.com/size

Customer reviews

At time of writing this review there are 791 customer reviews on amazon so this is a pretty popular item and has got a lot of attention. These reviews shows the power that technology has to enrich our live so if we use it properly we can reach our goals.

 

The Pros

measures your heart rate all day long
has different setting for a workout and gives reports on workout
Caller ID
wireless communication via Bluetooth
measure how well you sleep at night
has built in vibrating alarm to wake you up

Cons

it is splash proof but not water proof.

So the main negative that I have found is that you can use it for swimming, surfing or any type of water sports as you run the risk of damaging the fitbit. But if you are an average Joe who needs a bit of motivation to get up and go then this is a great product for you as it will show you in graphs exactly what you have been doing, or not doing as the case may be.

I find that when I am confronted with the fact like I don’t walk enough and it shows me in a step count or a graph I try a little bit more so that I get my steps up. So I do find the features to be quite motivating.

Buy it now at Amazon.co.uk>>>

Save

Pilates Exercises at Home

Pilates Make you feel good

What is pilates?

Pilates is a method developed by a man called Joseph Pilates who originally called it Contrology where someone would use their own body weight in controlled movements to help develop a strong core.

What are the benefits to you?

Doing a 10 minute workout with pilates every day with consistency will give you a host of benefits. These are a strong core, improves your flexibility, helps to align your body and mind for better coordination, improved posture and much more toned legs, abs and butt.

Who can do pilates?

Anyone can do pilates, you can get special equipment to do it or just use a mat there are many different variations with each instructor giving it there own little twist. But you can use it to strengthen your back if you have lower back pain, you can get a flatter stomach, improve your flexibility if you are a senior or just want to get in better shape.

Pilates Mat Exercises

Roll up

Lie face up on your mat with your arms pointing up towards the ceiling. Exhale, flex your feet, curl your chin in towards your chest and then roll all the way up till you are in a sitting position with your arms reaching towards your feet. Keep your head tucked in while doing this so your ears are in line with your arms. Then your can exhale and reverse the process by rolling down. With this movement try and control your core muscles by moving in a slow smooth motions so that there is no forward lunging or jerking.

The Curl

To start off lay face up on your mat. You will then want to exhale curling your chin up towards your chest lifting your shoulders completely off the mat. You will want to hold for one breath, then slowly lower your shoulders and head back down. To avoid crunching your neck up and to engage you abs effectively you will want to focus on lifting with your breastbone.

Hundreds

Start by laying face up on your mat. Bring the knees in towards the chest, and pick up your head and shoulder just like in the Pilates curl. Stretch out your arms down by your sides, with your palms facing the floor. Extend the legs so they’re at a 45-degree angle to the ground, put your heels together but your toes apart just like the pilates stance. Move your arms up and down in a rapid motion while breathing in for five counts then out for five counts.

Rolling like a ball

Sit on your mat with your knees drawn towards your chest and your arms holding your legs. Rock back so that the mat comes into contact with the base of your tail bone and your feet are hovering a few inches off the ground. Then you inhale, rolling back to the base of your should blades, then you exhale rolling back up to your balanced starting position.

Single leg stretch

Now you lie face up on your mat with your knees drawn towards your chest, your shins parallel to the floor. Exhale while rising the head, neck, and chest off the mat. At the same time, you need to extend your left leg to a 45-degree angle to the mat while bring the right knee closer to the chest. Grab the right knee with your left hand and your right ankle with your right hand. When your inhale you switch leg, pulse for one best and exhale while switching legs.

Teaser 2

Lie face up on your mat while hugging your knees into your chest. Now reach out your arms directly overhead and extend both of your legs out to a high diagonal with feet in a pilates stand. Meaning a wide v shape with your heels in and your toes out. Now stretch your arms back towards your ears, then bringing them up and over your head towards your toes rolling yourself up into a seated v position. Keeping your arms and legs at a 45 degree angle to the mat. From this position lower and rise your legs for 3 to 5 reps. Now you can roll your spine down onto the mat and lower your legs down.

Add more resistance to your moves

Double leg stretch

Bringing your knees in towards your chest with your arms hugging your shins. At the same time, lift your head, neck and shoulders off the mat. From this position inhale and straighten out your legs to a 45 degree angle while at the same time extending the arms alongside the ears so that your body forms a v shape. Now exhale bringing your arms down and knee in so that you are back to the starting position. Remember to keep your shoulders off the mat the entire time and try to maintain even breathing.

Should bridge

Start facing up to the ceiling with your knees bent and your feet flat on the mat with your arm running alongside your body. Now exhale roll your hips off the floor to the ceiling. While your are in this position , extend your right leg and push it up to the ceiling with your toes pointed. Now flex your heel and lower the leg so it is at the same level as your left knee. Repeat this movement 3 time before returning your foot to the floor. Then you switch leg and repeat everything for your left leg before your roll you hips back to the floor.

Single straight leg stretch

start by lying face up on your mat with your arms and legs straight up in the air. Now bring your right leg in as close to your face as your flexibility will allow, grabbing the lower leg with both of your hands. Pulse the leg towards your body twice while your other leg extends out and away from your body. Then do the same for your other leg.

Criss-cross

Start off face up on your mat with your hands behind your neck and your elbows wide. Then you lift your head, neck and shoulders off the mat. Now bringing your left armpit to your right knee and extend your left leg out and up high. Then twist and switch so that your right armpit meets your left knee and your right leg gets extending up high.

Pilates plank to push up

Start by standing with your feet in the pilates stance, your arms reaching towards the ceiling. While you exhale tuck your chin into the chest and roll your body down into a rag doll position. Walk your hand out so that you are in a plank position. Lower your body down to the mat with your elbows tucked tight next to your ribs. Now straighten your arms and press back up repeating this for 3-5 reps. Walk your hands back towards your feet and roll back up to your starting position.

Double straight leg stretch

Lie facing up on your mat with your palms supporting the back of your neck and your legs bent towards the chest. Now exhale bringing your upper body off the mat and extending your legs so that they are pointing straight up at the ceiling. Now lower your legs to 45 degrees for three counts and lift up again for one count.

Double leg kicks

while lying face down on your mat with your head turned to one side. Place your hands on your back by the bottom of your shoulder blades, with on hand on top of the other with your palms facing the ceiling. Lower your elbows to the mat then kick both feet towards your butt 3 times. Now straighten out your legs, stretch your clasped hands out straight out behind your back while lifting the chest up. Lower yourself back down with your head turn to the other side to repeat the movement.

Now using these 13 pilates mat exercises you can develop a strong core and build up to a more advance work routine in your own home. Doing something each and every day with compound your efforts and will take you far no matter what your goal is. Weather it is to lose weight, rebuild a muscle after injury or strengthen your muscles start small think big and work towards your goals.

Do you have some pilates work outs that I haven’t mentioned that you think would be great for other people? Let me know in the comments below I would love to hear about them

7 easy workouts to do at home with no equipment

easy workouts to do at home

easy workouts to do at homeIn our fast pace world where everything is instant gratification we tend to neglect our bodies. Weather we are to busy at work, or to busy at home with the kids or there is never any time to go to the gym. We let our body go a bit and then it happens the slump, we lose energy, motivation and just can’t be bother to go to the gym or exercise anymore.

But in order to stay energized in our daily lives we need to look after our selves not just in what we eat but in how we look after our bodies. So I have 7 easy exercises to do at home that you need no equipment for, or if you want to make some of them more difficult you could add some wrist weight , carry dumb bells or anything that adds a little weight in each hand.

So 7 easy workouts to do at home

The Stair Climb

Need a cardio workout then you your stairs. If you walk briskly up and down the stair it will get your heart pumping. To add a little extra you can you dumb bells or anything else that adds weight and do some bicep curls while walking.

A classic The Burpees

This is a really effective full body workout that has been around for decades. The original burpee is that you start in a standing position, drop down into a squat with your hands on the floor, then jump your feet back while keeping your hands in the same positions so you are kind of in a plank, then you jump back to the squat position and finish with a jump up to the standing position.

That is one burpee. Do a few in a row and you will start to feel it. The U.S army used burpees to assess the fitness level of recruits when the US entered WWII. Do burpees in quick succession is a was meant to be a quick measure of agility, coordination and strength.

The Plank

This exercise works the core muscles and a strong core means a strong body. Lay face down with forearms on the floor and hands clasped. Straighten the legs behind the body and rise up on the toes. Keeping your back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).

The Plank to Push Up

Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

The squat

We have mention this before in the burpee but it is a great stand a lone exercise. As it works your quads. You can go slowly into them or do power squat which is that you jump into the squat and jump down to standing position very quickly.

Another Classic The Push up

The push up has been around for a very long time and it will be here still long after we are gone as it is still a good effective way of working your upper body and your core muscles.

A classic the sit upAnother classic The sit up

The sit-up is an abdominal strength training exercise commonly performed to strengthen the abdominal muscles. Doing sit-ups alone wont get you a six pack but it will develop a strong core. Good form is key when doing this exercise as it will give you the best results and bad form can lead to a sore back and aches and pain that could have been avoided.

Good form for a sit up is:
Lying with the back on the floor, typically with the arms across the chest or hands behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground.

So there you have 7 easy exercise that you can do at home or anywhere you feel like. Exercising doesn’t have to be too demanding and doesn’t need to take up all your time. I do 20 to 30 minutes a day 5 to 6 times a week to stay fit and to keep my energy flowing.

On a final note if you are looking to lose some extra weight but don’t have time to fit in a full on exercise program or just don’t have the money to buy these expensive programs that are everywhere then I suggest focusing on build and toning muscle. As this will help you to lose weight over time because muscle burn twice as much calories as fat when you are resting.

I hope you enjoyed this article and if you have any other easy exercises to do at home then let me know in the comments!

Low Impact Cardio Workouts at Home

Pilates Make you feel good

If you are just starting to workout or have been injured and want to get back into fitness then low impact cardio workouts at home maybe the way to go. But you have to consider your option and choose wisely as if you workout at home you don’t get anyone experience to tell you when you are doing something wrong, like you would get if you were in a gym.

Here are 6 low impact workouts that you can do, not all are housebound so you may have to venture outside for some but fresh air is always good.

6 low impact workout for the Home

keep fit on the moveCycling

Cycling is a great way to work out and over the years people have develop exercise bikes for our homes so we don’t have to go out if we don’t want to. But that being said it is a great way to lose weight and exercise your lungs and heart.

On average an indoor spin class can burn 400-600 calories which leads to better health and weight loss but you don’t have to go to the gym to lose weight you can buy a exercise bike for home or a push bike and get out in the world. Cycling is a fun exercise that anyone can do

Swimming

Swimming is one of the best ways you can get a cardio workout without much pressure on your joints. Swimming just a few lengths will involve most muscles in you body and you will get a good aerobic workout if you increase the pace. Or if you keep to a steady as you go pace it will help you burn calories and lose weight.

Swimming pools don’t have to be about swimming you can have dance classes in pools so that you can lose weight while dance with the benefit of less pressure on your joints. So if you think you’ll like that look up water aerobics.

how to feel goodyoga

The positions of yoga are used to help many health issues, relive a person stress and help the spine. It is an ancient form of exercise that focus on strength, flexibility and breathing to enhance you physically and mentally.

Yoga has been around for 5000 years and is now common place in most gyms and health centres. You can also find it online for free or buy a DVD to get a better understanding of the positions and what benefits they bring.

Rowing

Rowing is a great cardio and strengthening workout. It works the arms, back, abs and legs all at the same time give you a fun way to exercise and burn calories.

Walking

we start when we are very young and we all do it every day, walking. Now it is the easiest exercise you can do, by putting one foot in front of another. By a lot of people don’t consider it a great form of exercise.

But let me ask you this. Do you do the recommended 10,000 steps a day? I thought I did until I measured it. In my job I am on my feet for 7 hours but I still come short by 3 to 4 thousand steps a day. When I make though extra steps up I do feel better but with walking its a time problem not an exercise problem.

keeping fit while having funRoller blading

Roller blading is a great fun way to burn calories, and it will put a lot less stress on your joints. However you have to do it properly and that is to actually blade not just glide. If you are new to roller blading visit this website for a guide. http://www.wikihow.com/Rollerblade it will help you to get started and give you a foundation to work on.

Do you enjoy doing low impact cardio? Have I missed an exercise that you do that could really benefit someone else? Then please leave a comment so everyone can benefit. Thank you

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close