How to get in shape outside the gym?
July 21, 2002 | 12:00am
Not many people like going to the gym or have the time to do so. Some of the moms I know hold nine-to-five jobs and only have Saturdays and Sundays as free days, which they would rather spend with their children than in the gym.
Here is how you can enjoy a great workout and have fun with your children at the same time. Swinging, sliding, climbing and seesawing can tone your muscles and burn calories. You can do each exercise up to 15 times.
Pumping your legs to swing stretches your quadriceps and hamstrings (the front and back muscles of your thighs). The harder you pump, the higher you swing, the more intense your workout becomes.
To work your arms (biceps), you can push your child on a swing. If you want to sit on the swing, ask your husband or a companion to watch your child first. Sit on the swing, hold the chain with your hands overhead. Support yourself with your hands and pull your knees toward your chest. Hold for a second or so and then slowly lower. As you do this, try and tuck your tummy, too. It’s good for the abs.
Climbing steps is good for your quadriceps, hamstrings, and buttocks. The best part (my favorite) is sliding down which lifts your spirits and boosts your energy. Whenever I do this, I feel as if all my worries are carried away by the wind. To target your triceps, this is what you can do: Place your hands on the edge of the slide and extend your legs. Bend your elbows so they point behind you and slowly lower yourself. Hold for a second or so then slowly press back up.
Swinging bar to bar is such a good workout for your upper body. Or you can climb up and down the bars to exercise your arms and legs at the same time. Hanging from a bar is a great way to stretch your whole body.
Here is an extra move that will target your arms, back and shoulder: Using a bar taller than you, place your hands about a shoulder width apart with your palm facing you. Step on the nearby bar so you can push yourself up so that your arms are bent and your chin is above the bar you are holding. Slowly lower your body by extending your arms. When your arms are fully extended, use your feet to push yourself back up.
When you seesaw and push off the ground to go back up, you work on your legs and buttocks. When it’s not your turn to ride, you can do push-ups on the main bar. Place your hand about a shoulder width apart and extend your legs behind you. Keep your head, backs and legs in a straight line, bend your elbows and slowly lower your chest toward the bar. Hold for a second then push back up. If you can’t leave your kids because no one can attend to them, don’t fret. Running after them burns calories, too.
A tip: As you run, remember to tuck in your tummy. If this becomes a habit, it will be easier to make those abs stronger and they will look better.
So who says you can’t have a good workout and have fun at the same time? Be creative!
It is also not easy to fit in a workout schedule when you travel. There are always a million things you want to do. But it is impossible to do so. But you don’t need to go to a gym or bring any kind of exercise equipment. Simply make use of what is available to you.
The easiest cardiovascular activity is walking. You can walk as you usually do or walk briskly. You can do this for 20 to 30 minutes.
You can also use the steps of a staircase. Just one step at a time will do–up and down for 20 to 30 minutes. Note: Be sure it’s your whole foot that’s on the step and not half of it. You don’t want your feet to be injured. As you do this, you can also move your arms up and down. Remember to tighten your muscles with each movement. As you go up and down, tighten your buttocks, too, for a firmer butt.
You can go jogging if you wish. If you don’t want to do that, you can do stationary jogging in the comfort of your room.
After you finish your cardiovascular activity, you can do two to three sets of your abdominal exercises. The easiest would be crunches.
Get a towel or blanket if you don’t have a mat. Fold it into the size just right for you and you’re ready to do your crunches. Make sure you’re comfortable and your back is flat.
Fold your knees up, knees pointing to the ceiling. They have to look like an inverted V. Put your hands at the back of your neck and lift yourself just enough to feel your abdominal muscles tighten. Exhale as you go up.
Note: When doing crunches, you are working on your abs and so you should not use your neck as you move up. You shouldn’t strain your neck muscles. You can do three sets of 15 or 20.
You can also get a chair and put your feet up. Position your buttocks near the legs of the chair and do your crunches.
Don’t forget to put a towel or blanket where you will lie down unless the floor is carpeted. Three sets of 15 to 20 repetitions will do.
When you travel, you should travel light; you don’t have to bring dumbbells or any exercise equipment. All you need is yourself and a little discipline.
Happy traveling and workout.
I hosted Mr. Muscle Rage Philippines 2002 in South Cotabato last week in commemoration of its 36th foundation day. I would like to thank the chairman of the committee, S.P. member Antonio Damandaman and vice chairman Dwan Bantao for taking good care of me. I would also like to thank the policemen and women who were our security–close-in security Police Inspector Esperanza Intrepido; PO2 Maritess Dondiego; PO2 Tranquiline Dollente; PO1 Jessica Figueroa; PO1 Dina Esquillo; SPO2 Eduardo Oria; SPO1 Armando Domingo. Convoys were 1204th Provincial Mobile Group, PO3 Gil Rolloqui and PO3 Isidro Samson Jr. Also, thanks to the wonderful people of Marvella Plaza Hotel. Thank you for your kindness.
(E-mail me at babyjackster@yahoo.com)
Here is how you can enjoy a great workout and have fun with your children at the same time. Swinging, sliding, climbing and seesawing can tone your muscles and burn calories. You can do each exercise up to 15 times.
To work your arms (biceps), you can push your child on a swing. If you want to sit on the swing, ask your husband or a companion to watch your child first. Sit on the swing, hold the chain with your hands overhead. Support yourself with your hands and pull your knees toward your chest. Hold for a second or so and then slowly lower. As you do this, try and tuck your tummy, too. It’s good for the abs.
Here is an extra move that will target your arms, back and shoulder: Using a bar taller than you, place your hands about a shoulder width apart with your palm facing you. Step on the nearby bar so you can push yourself up so that your arms are bent and your chin is above the bar you are holding. Slowly lower your body by extending your arms. When your arms are fully extended, use your feet to push yourself back up.
A tip: As you run, remember to tuck in your tummy. If this becomes a habit, it will be easier to make those abs stronger and they will look better.
So who says you can’t have a good workout and have fun at the same time? Be creative!
It is also not easy to fit in a workout schedule when you travel. There are always a million things you want to do. But it is impossible to do so. But you don’t need to go to a gym or bring any kind of exercise equipment. Simply make use of what is available to you.
The easiest cardiovascular activity is walking. You can walk as you usually do or walk briskly. You can do this for 20 to 30 minutes.
You can also use the steps of a staircase. Just one step at a time will do–up and down for 20 to 30 minutes. Note: Be sure it’s your whole foot that’s on the step and not half of it. You don’t want your feet to be injured. As you do this, you can also move your arms up and down. Remember to tighten your muscles with each movement. As you go up and down, tighten your buttocks, too, for a firmer butt.
You can go jogging if you wish. If you don’t want to do that, you can do stationary jogging in the comfort of your room.
After you finish your cardiovascular activity, you can do two to three sets of your abdominal exercises. The easiest would be crunches.
Get a towel or blanket if you don’t have a mat. Fold it into the size just right for you and you’re ready to do your crunches. Make sure you’re comfortable and your back is flat.
Fold your knees up, knees pointing to the ceiling. They have to look like an inverted V. Put your hands at the back of your neck and lift yourself just enough to feel your abdominal muscles tighten. Exhale as you go up.
Note: When doing crunches, you are working on your abs and so you should not use your neck as you move up. You shouldn’t strain your neck muscles. You can do three sets of 15 or 20.
You can also get a chair and put your feet up. Position your buttocks near the legs of the chair and do your crunches.
Don’t forget to put a towel or blanket where you will lie down unless the floor is carpeted. Three sets of 15 to 20 repetitions will do.
When you travel, you should travel light; you don’t have to bring dumbbells or any exercise equipment. All you need is yourself and a little discipline.
Happy traveling and workout.
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