This week, contributing fitness editor Chris Freytag has mixed it up with a new strength-training routine to keep your muscles challenged and to prevent you from getting bored. Remember that both components of the program (cardio and strength-training) are equally important. “It’s the combination that is key to getting in shape,” says Chris, “Strength-training will firm and tone your muscles, as well as boost your metabolism. Cardio exercise burns up calories, conditions you heart and helps you shed body fat.” The strength-training component will only take about 10-15 minutes, and should be done 2-3 times a week if possible. The cardio component of this week’s fitness program is the same as last week’s. It should be done 2-4 times a week, for about 30 minutes. If you can’t fit in the full 30 minutes, do what you can. Even short bouts of exercise can make a big difference in your health. Choose whichever cardio workout you prefer, and use any piece of equipment (treadmill, elliptical, bike or just walking/running outdoors). Feel free to mix and match, or do the same one each time. Print this week’s fitness program out to pin on your fridge. Why the fitness program works.
Chris Freytag’s “Boost Your Energy through Fitness” Program
Overhead Tricep Extensions Hold a dumbbell overhead, while standing with stomach tight and hips tucked in. Keeping your elbows close to your ears, lower the dumbbell behind your head slowly. Hold, then lift back up. Repeat 12-15 times. Full Body Roll-Ups Lie on your back with your legs extended and arms stretched overhead. Use your abdominal muscles to slowly curl forward until you are reaching for your toes. Then, reverse direction to uncurl your body. “Drip” your spine back to the floor, one vertebra at a time. Repeat 12-15 times. Print this week’s fitness program out to pin on your fridge. Go to Week 1
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title: “Fitness Program Cardio And Strength Training Prevention” ShowToc: true date: “2022-11-20” author: “Ana Jones”
Chris Freytag’s “Boost Your Energy through Fitness” Program
Bicep Curls Sit with your feet apart and firmly on the floor. Hold a dumbbell in one hand, with palms facing out. Lean forward, and rest your elbow on the inside of your knee. Bend your elbow and slowly bring the weight toward your shoulders, keeping your elbow in tight to your leg. Don’t swing the weights. Lower the weights slowly. Repeat 12-15 times, then switch arms. Side Hip Lift Lie on your side, supporting yourself on your forearm, with your legs extended to the side, knees slightly bent. Cross your top foot just in front of your bottom knee. Keep abs tight to balance, and lift your hips off the floor while extending your right arm overhead. (Beginner option: keep left knee resting on floor throughout). Don’t let the top hip rotate forward or back. Imagine that your body is flattened against a sheet of glass. Hold for a moment and lower. Do 12-15 reps on each side. Print out this week’s fitness program, and get a training log too. Go to Week 1
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title: “Fitness Program Cardio And Strength Training Prevention” ShowToc: true date: “2022-12-17” author: “Loren Moore”
In addition to feeling more healthy physically, your body image and self-esteem may become more positive as you continue to tone up. Finally, Chris also notes another perk, “Muscles use more calories at a resting heart rate than body fat, so you can eat a little more each day without gaining weight.” The strength-training component still takes only 10-15 minutes, and should be done 2-3 times a week if possible. The cardio component of this week’s plan is the same as last week’s. It should be done 2-4 times a week, for about 30 minutes. Keep in mind that every bit makes a difference, even if you can’t fit in the full 30 minutes of cardio. Choose whichever cardio workout you prefer, and use any piece of equipment (treadmill, elliptical, bike or just walking/running outdoors). Feel free to mix and match, or do the same one each time. Print this week’s fitness program out to pin on your fridge. Why the fitness program works.
Chris Freytag’s “Boost Your Energy through Fitness” Program
Standing Bicep Curls Stand with feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing up. Slowly curl each hand towards your body, concentrating on using the bicep muscle on the front of your arm. Hold for a second, then slowly lower. Repeat 12-15 times. Reverse Crunches Lie on the floor, with your legs straight and raised at a 90-degree angle to the ground. Curl up from your abs and lift your legs slowly at a 45-degree angle towards your head. Try not to press your fingers into the ground to hoist yourself up. Hold for a second, then lower back to starting position. Repeat 12-15 times. Print this week’s fitness program out to pin on your fridge. Go to Week 1
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title: “Fitness Program Cardio And Strength Training Prevention” ShowToc: true date: “2022-12-01” author: “Carol Ison”
The strength-training component will still be about 10-15 minutes, and should be done 2-3 times a week if possible. The cardio component of this week’s plan is the same as last week’s. It should be done 2-4 times a week, for about 30 minutes. Keep in mind that every bit makes a difference, even if you can’t fit in the full 30 minutes of cardio. “Even 10 minutes every day can make a big difference in your health,” says Chris. Choose whichever cardio workout you prefer, and use any piece of equipment (treadmill, elliptical, bike or just walking/running outdoors). Feel free to mix and match, or do the same one each time. Print this week’s fitness program out to pin on your fridge. Why the fitness program works.
Chris Freytag’s “Boost Your Energy through Fitness” Program
Lunge with Lateral Raise Start with your legs split about 2 feet apart, with your right foot in front, firmly on the floor, and your back (left) leg on the ball of your foot. Hold a dumbbell in each hand, with your palms facing your body. Lower into a lunge, keeping your front knee directly above the ankle and back knee pointing down at the floor. Don’t let your knee go past your toes and don’t bend your knees more than 90 degrees. As you lower, lift your arms to shoulder-height, with your elbows bent. Squeeze through your butt to raise yourself back up, and lower your arms slowly. Do 12-15 on each leg. Print this week’s fitness program out to pin on your fridge. Find out other fitness tips from Chris Freytag. Go to Week 1
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