Twice the Workout in Half the Time
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We may be decking our hallways with boughs of holly, but we're also imbibing holidays spirits; enjoying large family meals with all the fixings; being tempted by cookies, candies, pies, and cakes; socializing more-and nibbling on appetizers and hors d'oeuvres.
In fact, studies show that the weight we put on between Thanksgiving and New Year's accounts for 51% of our annual gain. The glad tidings are that people who stay active at holiday time are the least likely to pad on pounds. In addition to rushing around the department stores and malls, you can use these exercises to reduce your stress and stay jolly.
These exercises won't replace your extended routine, but they will help you squeeze in a productive workout on a jam-packed day.
Exercising during the holidays helps keep you fit in a couple of ways. Not only does exercise temper your appetite but it also speeds up your metabolism.
Did you know that when you do a toning workout, you burn a number of calories during your routine but, more importantly, you continue to burn calories at a higher-than-normal rate after your workout as your body busily synthesizes muscle protein.
This afterburn lasts for as long as two hours, according to research data done at Johns Hopkins and Arizona State Universities. Researchers at these institutions studied women who did a series of resistance exercises and measured their resting energy expenditure for many hours afterward. Most women continued to burn calories at a higher rate for at least two hours after the workout. In other words, for only 15 minutes of exercise, you gain more than two hours of an elevated metabolism!
Maximize Your Efforts
To challenge your muscles the way you would during a longer workout, perform these moves in supersets: one exercise immediately followed by the next with no rest in between. Start with the lunge, then the squat; that's one set. Rest for 30 to 60 seconds between sets, then repeat the pair one or two more times. Be sure to use weights that are challenging but not so heavy that you can't maintain proper form. If you're unsure about how much weight to use, start with a 5-pound pair of dumbbells, and adjust up or down from there. Do two or three sessions a week, with 1 day of rest between workouts.
Backward Lunge with Biceps Curl
Stand up straight with a dumbbell in each hand, palms facing forward, feet together.
Take a giant step back with your right leg, planting the ball of your right foot on the floor. Lunge, bending your left leg about 90 degrees (don't let that knee jut past your toes) and lowering your right knee toward the floor. Keep your torso straight. At the same time, curl the dumbbells toward your shoulders. Pause, then push off with your right foot to stand back up as you lower the dumbbells. Alternate right and left legs for a total of 12 to 15 repetitions per side.
Squat with Overhead Press
Stand with your feet hip- to shoulder-width apart. Hold a pair of dumbbells at your shoulders, palms facing your ears. Bend your knees, and sit back as if lowering yourself onto a chair. Keep your weight over your heels.
As you stand back up, press the dumbbells directly over your shoulders, turning your wrists so your palms face forward. Pause, then lower. Repeat 12 to 15 times.
Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.
[此贴子已经被作者于2005-12-11 12:42:19编辑过]