A Week of Fitness: Monday
Thursday, February 3, 2011 at 10:03 This is a weeks’ worth of exercise - using correct technique - with accompanying video that can take you from couch potato to fitness guru safely and inexpensively.
They are produced by the University of Texas, M D Anderson Cancer Center in Houston, Texas.
-maven
Monday: Cardio and Upper-Body Weight Training
Focused on Health - February 2010
Equipment needed: weighted dumbbells and resistance band
If you can’t complete all the suggested reps in this program, start by doing less and gradually increase to the recommended number. If you are just starting an exercise program, you may consider adding activity on two to four days of the week, and gradually increase to the recommended seven days a week. Doing some exercise is better than doing none.
Step 1: Cardio
15 minutes
Walk briskly at 3.5 miles per hour. Follow these tips to get the most out of your workout:
- Keep your chin up and look forward. Your neck, shoulders and back should be relaxed.
- Walk smoothly. Roll your foot from heel to toe. Avoid crashing your heels to the ground.
- Swing your arms as you walk to increase the intensity of your walking.
- Tighten your abdominals. Keep your back straight. Tuck your pelvis in slightly.
- Think of your walk as having three parts: start with 5 minutes of slow walking, then increase your pace (walking uphill requires more effort), and end with 5 minutes of slower walking.
Step 2: Bicep Curl
1 set of 12
- Hold weights with your palms facing out, elbows next to the body.
- Bend your elbows and curl the weights toward your shoulders without moving your elbows away from your body. Lower your arms and repeat.