Upper body warm up


The dynamic upper body warm up series
The dynamic upper body warm up series is done after doing a general overall body warm up such as skipping rope, bike riding or other sort of breathing, heart rate elevating and temperature raising exercise.
It specifically warms up and prepares your upper torso for many upper body exercises. Begin slowly with the range of motion and speed. Do anywhere from ten to twenty repetitions of each movement.

Body weight squats

Body weight squats
Stand with your feet approximately shoulder width apart, arms at your side. If you lack the balance to do a squat in this manner, then hold your hands out to the front of your body or stand by a solid handhold to steady yourself.
Move your hips backward and your knees out to the side so they stay in line with your feet. The majority of your weight should be felt on the center, to the rear, of each foot. At the bottom position of the squat, try wiggling your toes. Hold onto something if your balance is poor. Being able to wiggle them indicates that you are into the correct position to squat.
As you start to squat, imagine sitting in a chair. Keep your back straight and your chest up. Drop all the way down and then come back up quickly—each rep with perfect form.
The reason for coming up quickly is this: if you start to fall, it is going to be your leg power, based on your leg strength as well as other muscles helping to prevent it from happening.
In your daily life practice getting up from a chair without using your hands on your legs for assistance, just use your leg muscles to get up.

030419 Adult exercise guidelines

030419 Adult exercise guidelines

Inactivity diminishes a person’s ability to lead a healthy productive life and living a long time doesn’t mean much if you aren’t able to enjoy it. Avoiding the sedentary lifestyle is easier than it may appear. Simply get moving.

You don’t have to be an elite world class athlete to reap the benefits of being healthy. As the saying goes, any amount of activity is better than none, but in my humble opinion, not much better.

Nonetheless doing at least 150 minutes a week of moderate intensity exercise will lead to substantial improvements in your health. Healthful results accrue by doing 75 minutes of higher intensity exercise such as strength training in the 80-100% of your one rep max or with aerobics keeping your heart rate within the 75-80 target heart rate (THR) range.