This is a perfect workout to get your energy flowing but not your sweat!
March in place for two minutes.
Vertical Push-Up: Stand at arm’s length from a wall. Keeping your elbows at shoulder level, place both hands against the wall, shoulder-width apart. Lean into the wall, bending your elbows as you come forward… and straightening them out as you push back. Try to do 10-12 reps.
Squats: Stand one foot away from a chair, facing away from it. Bend at your knees, lean forward and bend – keeping your back straight – until you are seated in the chair. Rest for a second, place your hands on your thighs, and push off using your legs… and stand. Try to do 8-12 reps.
Crunches: Sit on a desk, bench, or other straight surface. Cup your ears with your hands. Bring your left knee up and across to your right elbow. Pause, tighten your ab muscles, and return to your starting position. Bring your right knee up and across to your left elbow. Pause, tighten your ab muscles, and return to your starting position. Try to repeat 6–10 times.
Do 10-12 more wall push-ups. Do 8-12 more squats. And finally march in place for two minutes.
Workout #1 All you need is a clock and just 10 minutes per session!
Walk in place for one minute.
Jump rope for one minute.
Do as many pushups as you can for one minute.
Do as many crunches as you can for one minute.
Jump rope for two minutes.
Do another round of pushups for one minute.
Do another round of crunches for one minute.
Jump rope for one minute.
Walk in place for one minute.
“New Years resolutions” – I’m hearing them on a daily basis. The top 3 on the list are weight loss, more exercise, and more sleep. As far as exercise goes, this is the time to get out of the same old routine – change up your reps and sets. I keep telling you that your body adapts quickly to exercises you give it. Therefore you have to trick it into growth by constantly varying your routine. I like to change my personal program every 6 to 8 weeks. I have dozens of clients that come in every 6-8 weeks just to have me write them new exercise routines. please take advantage of this service.
A simple workout renovation could include changing the number of reps you perform: If you have been doing only 12 reps per set, now’s the time to go for 25 reps for four sets — that’s 100 reps! The following week do just six reps per set to keep your body guessing. You can also swap out some of those tried-and-true lifts for new ones, or amp up the speed of your reps while cutting your resting time. By going faster and allowing less time between sets, you’ll sweat off calories fast.
Let me help you develop a new exercise routine that will stimulate your muscles — and keep you from getting bored.
Example: Try this two days a week – Upper-Body Core Workout and Sprinting
- Ten minutes alternating between chin-ups, push-ups (I alternate between conventional and Hindu push-ups), pull-ups, dips, and sit-ups. Start with 2 chin-ups, 4 push-ups, 2 pull-ups, 4 dips, and 4 sit-ups. Immediately go to 4 chin-ups, 8 push-ups, 4 pull-ups, 8 dips, and 8 sit-ups. Immediately go to 6 chin-ups, 12 push-ups, 6 pull-ups, 12 dips, and 12 sit-ups. Then go to 8 chin-ups, 16 push-ups, 8 pull-ups, 16 dips, and 16 sit-ups.
- Take a two-minute break (just 120 seconds) and then reverse the pyramid, starting with a set of 8s and 16s and working back down to 2s. This entire upper-body workout will take about 20 minutes and will leave you totally pumped.
- Take another two-minute break and then do 5- 10 minutes of interval running. Alternate between sprinting and jogging (or walking) for 5-10 sets.
- When your running is done, do 5-10 minutes of stretching.
American College of Sports Medicine suggests one of the best post-exercise recovery drinks is chocolate milk. It offers a recovery advantage to help repair and rebuild muscles, compared to specially designed carbohydrate sports drinks.
Experts agree that the two-hour window after exercise is an important, yet often neglected, part of a fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels – to help make the most of a workout and stay in top shape for the next workout.
The new research suggests that drinking fat free chocolate milk after exercise can help the body retain, replenish and rebuild muscle to help your body recover. Drinking lowfat chocolate milk after a strenuous workout could even help prep muscles to perform better in a subsequent bout of exercise.
• Eating 60 to 90 minutes before exercising helps to prevent light-headedness and loss of concentration during moderate to high-intensity activity. You’ll need a simple fat, sugar and protein combination—this balance can be found in both a healthy breakfast food or an UltraMeal Bar or UltraMeal shake (Metagenics link).
• Which will power you through your workout without a crash? Try two eggs one day and a bar the next. A bar is easy, but the eggs are real. Both are filling food, and pack good protein. Egg whites are the purest form of muscle-building fuel available.
Whatever you choose just get going on your exercise and be consistent!
• Are Eggs good for me?
• Eggs contain tons of important vitamins and minerals, and egg whites contain the purest form of protein available in whole foods—exactly what you’ll need to feed your muscles during a workout.
I was asked by a Mom, “What should I give the kids while playing football?”
Football, soccer, rugby, baseball, basketball — what’s the best snack to provide your kids?
I’ve seen a lot of sliced oranges passed out at half time, and like many nutritional practices that have stood the test of time, this almost certainly has some merit. Some mom’s prefer pretzels because they contain high levels of sodium. But I’ve also seen a lot of donuts, cakes, and cookies handed out. Stay away from foods with hydro-genated vegetable oils or trans-fats. Food colorings and other additives are often contained in these kinds of snacks, which have been associated with disruptive behavior and poor concentration in school children. I’ve even noticed kids “space out” on the field after these types of snakes!
Concentrate on fluids, electrolyte and carbohydrate needs. If your child gets fatigue during games and his/her general performance declines towards the end of the game, they are not getting the right snacks.
I recommend the UltraMeal Bar (www.DrJeffreyTucker.meta-ehealth.com) as the best pre game snack (30-60 minutes pre-game) – it’s a mixture of protein and carbohydrates.
If two players have equal skill, or both teams have equal players, it is even more important to consider nutrition that may influence game skill and concentration when considering strategies to win. Carbohydrate depletion is associated with reduced exercise capacity and poor concentration – these are effects that may be compounded by dehydration. Both dehydration and muscle glycogen (sugar) depletion have been associated with injury and accidents, so efforts to prevent these affecting performances could have repercussions well beyond the immediate game.
The impact of how your child plays, could well depend upon prior meals and eating habits. Pre-game hydration is so important – keep it simple and give them water. If your child starts a game in a sub-optimal state of hydration they will be in a worse state at half-time.
Dehydration resulting in a loss of body mass of 2% or greater can result in reduced endurance exercise capacity, and sprinting and sport-specific skills can be adversely affected by losses of 3% or more. I don’t encourage players to consume more fluid than required to maintain performance, why weight them down!
During The Workout/Game: Should you have Gatorade vs. Water?
• At 200 calories per bottle, Gatorade is promised to replace your carbohydrates and electrolytes lost during an intense workout—and it also tastes pretty good. When you’re pushing hard during an event, is it better than water? No & yes! If your workout is longer than an hour, you might need all that sports science in a Gatorade, but for normal training sessions, hit the bottled water.
• During a long cardio session, you need the over-the-top advanced science of Gatorade.
Nutrients, especially electrolytes, may prevent fatigue and reduce muscle cramps in the second half. The most important electrolyte lost in sweat is sodium and research has shown a wide individual variation in sodium losses – as low as the equivalent of 1g of salt to over 6g in 90 minutes. Assuming that players start a game with reasonable sodium stores, most players are unlikely to become performance limited due to sodium depletion during one game; the main role of sodium in a half-time situation is to encourage fluid uptake in situations where large fluid volumes need to be consumed at half-time (because sodium stimulates thirst).
In players starting with an adequate nutritional status, performance towards the end of games depends on carbohydrate. Shortfalls are almost certainly responsible for fatigue in games, irrespective of player position or standard. Low carbohydrate levels can compromise mental skills as well as physical performance, and there is consensus that carbohydrate supplementation can improve performance.
It’s worth cautioning against a ‘one size fits all’ policy with regard to player nutrition. In hot conditions, and for players with very high sweat rates, more fluid may be needed to prevent dehydration reaching detrimental levels.
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