Exercises to help you reach your fitness goals.
By Shannon Sutton
I don’t know about you, but the Winter Olympic games have been a huge motivating factor in my personal workouts. Whether you like the long, lean, flawless legs of the ice skaters, or the strong, powerful muscular legs of the snow skiers, the following exercises are sure to set you on your way.
The same basic exercises, when performed strategically, along with the specialized exercises described in our previous South Texas Fitness & Health articles, help to strengthen and tone the entire lower body. This not only helps to prevent injury, increase bone density and amplify caloric expenditures (the list goes on), it also brings you closer to those head-turning legs you’ve always dreamed of sporting!
Ready to start shedding those extra winter pounds that seem to have snuck up on us? Begin with a 5-to 15 -minute warm-up and a good overall stretch (in or outdoors). (Note: Exercises should be performed at your own pace and in a sequence that allows you to keep your heart rate in your own cardio/fat-burning zone. Going over the “zone” only burns calories). A heart-rate monitor and/or personal trainer is a great investment.
Lunges
Lunges can be performed almost anywhere. On your street, up a hill, in a parking lot, at the gym, standing in place, on a treadmill (one of my favorites when I can’t be outdoors), on a step, in your offices. You get the idea. Other than injury, there is really no excuse not to!
Form is very important in order to achieve maximum benefit and prevent injury.
Always stack your joints. Shoulders over hips, knee over ankle (not way over your toe). For the long and lean, you shouldn’t need additional weight — just more passes of lunges. For a more muscular look, a weight vest, dumbbells or a weighted barbell across the shoulders (not the neck) would be a good idea.
Bleachers/risers
My clients love these! HA! Get the most from your tax dollar by taking advantage of the use of a stadium. Running and/or walking bleachers/ stadium risers is one of the most effective “butt-risers” that I, personally, have ever experienced. There, the secret is out! These can be done fast (for cardio) or slow (for toning), toes in or out, heels up or down (just be sure the bleachers are not wet).
To keep your heart rate comfortable (where you can still talk but don’t really want to), I like to incorporate “ab” work, push-ups, dips, calf raises, speed walking, stretching and plenty of water breaks in with these exercises. Be sure to drink plenty of water/sports drink (a few sips at least every 15 minutes or sooner). A piece of fruit or a healthy snack bar is a good pick-me-up when the cold AC from the car is prematurely calling.
Let’s do this! Swimsuits, shorts, and sleeveless tops are right around the corner. Don’t spend another summer hiding under hot, frumpy clothes. Just take it one day at a time, one meal at a time, and if you “fall off the wagon,” get right back on. This is Shannon Sutton saying, “Keep up the pace, go for the gold, and maybe you will be featured on the next box of Wheaties!”
Shannon Sutton is an independent C.P.T. Her certifications include ISSA, NASM, APEX and Reebok. She has invested years in helping individuals reach their health, fitness and wellness goals. Contact her at (210) 722-3962.
