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weightbearing


Work out is an important part of the lives. Staying in condition is a great way to increase your life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

Most of us have learned what to do when it comes to exercising.  The problem is where and when to get the job done.  With a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren’t just for muscle and body builders.  As you age, especially once you hit the age of 45, you begin to lose muscle mass.  For women especially, bone loss becomes a serious problem.  When the body is in need of calcium it can rob it from your bones.  Building muscle not only increases their mass but your strength also.

Here are the five easy toning exercises that can be done anywhere and whenever you have time.  At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.


1. Squats 

Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your chest straight. Once you reach chair level stop and hold the position for a count of two to five and release. On the lowest point, place all your weight on your heels for balance and maximum toning. Squats may help improve balance and coordination, as well as bone density . Plus, they're totally functional.

2. The Bridge Butt Lift 

Sounds like a tricky technique but it is an easy way to tone your buttocks.  Lay down with feet flat on the ground, legs shoulder width away from each other. Place your hands, palm side down, on either side of your body. Pushing with your foot, squeeze your gluteal muscles and lift your booty off the floor.  Hold the position for a count of five to ten and release down to the floor

3. Reverse Lunges 

Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.

4. Crunches 

Abdominal muscles can be functioned every day to make durability and muscle build.  Lying on to the floor in stay up position, ribbons your hands behind your mind. Squeezing your abdominal muscles, lift up your chest until your lower back is going to come off the ground.  Hold for just two to five counts and go back to starting position.


5. Pushups 

This really is a classic toning exercise that actually works all areas of the forearms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.


These five exercise moves can be done whenever you have time.  The best thing about exercise is that its effects are cumulative.  Even five or ten minutes at a time will work to your advantage.

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