My facebook fitness group is gearing up for summer with a challenge inspired by the Surgeon General. The SG’s recommendations for adult exercise calls for 150 minutes of moderate exercise a week OR 75 minutes of vigorous exercise per week OR a combination of the two. Included in this time should be at least 3 cardio , at least two resistance and at least 1 flexibility workout each week.
We are keeping track of our workouts and posting them to our facebook group wall. I am keeping a running total of the minutes per week and the type of workouts per week. If a group member meets the Surgeon General’s recommendation for the week, they win a badge. I post the badge on the wall and list all the group names who won for the week. Our first badge was the “Love Your Heart” badge.
Next I choose a winner’s name at random and they get to give us all a little mini challenge for the next week. It can be anything as long as it’s healthy! This week’s mini challenge is to wear sunscreen when we are outside. It’s a good one for me since I have been taking my PE classes outside.
My group also requested some help with what to do for flexibility. I made them a 20 minute video of my favorite stretches and posted it to our wall. Here it is so you can use it if you like.
So far the group as a whole has been doing well. Ten out of 16 members earned the first week’s badge, 14 out of 16 exercised 150 minutes or more, 15 out of 16 exercised 75 minutes or more. Week one netted 57 cardio workouts, 34 resistance workouts and 20 flexibility workouts.
Would YOU like to try a fitness challenge with your group? Click here to get point tracking sheets and directions for the “Get Consistent Challenge”.
Does this sound like a familiar scenario? You have a crazy day; work, appointments, obligations with kids, supper, clean-up, homework, bedtime. You have no idea how you will fit a workout in so you just skip it for the day. Doctors recommend at least 60 minutes of exercise each day, but studies done at Boston Sports clubs show that people who exercise for shorter periods of time remain more consistent with their workouts. If your day is jam packed you are more likely to stick to your work out if it is shorter.
The recommendation for 60 minutes of exercise can be broken into smaller pieces. You could do two thirty minute workouts or three 20 minute workouts or even six 10 minute workouts and fit them in wherever it made sense. I read about one professional woman who would do a few minutes of ab or lower body exercises every time she took a bathroom break. She said some of the other people in the bathroom gave her some funny looks, but she was getting results and that’s what really mattered.
A short workout is better than no workout at all. If you only have time for 10 or 15 minutes, do it! It will keep you on track and make you less likely to give up all together. Of course you can always take the stairs instead of the elevator, park your car farther away from the entrance when you go anywhere and play with your kids instead of just sending them outside to get your minutes in.
Another option is a workout program designed specifically for busy people. Ten Minute Trainer is a workout program that gives you cardio, total body, upper body, lower body and flexibility training all in ten minute clips. If you have time, you can do two or three, but if you don’t…well everyone can find ten minutes in their day to work out right? I like this one when I don’t have time for my usual workout. That way I can stay..consistent! See the theme? If you think you might be interested in Ten Minute Trainer, watch the video. It’s about 7 minutes long and in that time you could almost have your workout done!
Good flexibility will prevent injuries and keep your lower back happy and healthy. Here’s five of my favorites. These are the ones that make you go “ahhh…” after you have completed them.
1. Cross Foot Hamstring stretch This one will stretch your upper back, lower back and your hamstrings. You get three stretches in one.
Stand straight and cross your feet. Slowly roll each vertebrae down as you reach for your toes. Let your body hang and look at your legs (or knees depending on your flexibility level). Breathe deeply. Now slowly roll back up, one vertabae at a time. Cross your feet the other way and repeat.
2. Shoulder Stretch This feels great after an upper body workout.
Hold your right arm up and straight, bring your arm across your body and hug it to your body with your left arm. Put your chin on your shoulder and hold. Repeat with your left arm.
What are your favorite flexibility moves?
3. Seated Leg Hamstring Stretch If I am having twinges in my lower back I do a few of these and it usually disappears.
Sit on the floor with your right leg straight and your left leg bent (your legs form a number four) With your back straight, raise arms then lower while reaching for your toes. Think about bringing your ribcage as close to the thigh as possible. Breathe deeply while holding the stretch. Repeat with the left leg. Now extend both legs and repeat the stretch reaching for both feet. If you are able to reach to your heels easily, add a yoga block.
4. Pigeon Pose This is a Yoga Stretch that really opens up your hips.
Put your palms on the floor about shoulder width apart. Bring right leg through and sit on the floor with your knee bent. The right side of your foot and leg should be on the floor. Extend your left leg behind you. Hold this position then repeat with right and left leg switched.
5. Child’s Pose This is a great stretch after ab and core work.
Kneel on the floor and extend both arms, palms down on the floor in front of you. Put your forehead on the floor and breath. Ahhh….
Have you ever seen that gym rat who is so muscular, but can’t get anywhere near touching his toes? Have you ever seen the runner who can do 10 miles with ease, but has an upper body that is nothing but skin and bones? In order to be truly physically fit, you have to be fit in all five components of fitness. In this post, we’ll concentrate on flexibility. Flexibility is the ability to move a body part through a full range of motion. If you can do this, you are less likely to get injured. As you age, flexibility becomes even more important. It prevents lower back pain and can also prevent or relieve the symptoms of arthritis.
My very first job was the Program Director of a YMCA. At one point, I taught a class called, “The Y’s Way to a Healthy Back” People were sent to this class by their doctors as a last resort before back surgery. Students were tested for hamstring flexibility with a toe touch and for abdominal strength with a modified curl up (easier than a regular one). No one could come anywhere close to touching their toes on the flexibility test and most could not even do one curl-up. The class consisted of a progressive set of stretching exercises and abdominal strengthening moves. It lasted for six weeks. At the end of those six weeks, not one of those students needed to go through with back surgery.
Sometimes people avoid flexibility training because it doesn’t seem like “real” exercise. If they are pressed for time, the flexibility training is what they skip. My hubby is one of those people who is guilty of this and it drives me crazy. Tomorrow he is going to see his doctor for yet another shoulder injury. (pulling my hair out)
Do yourself a favor and concentrate on flexibility at least once a week during your workouts. Also make sure you are stretching after each workout during the week. Tomorrow you’ll get a rundown of some of my favorite flexibility exercises. What are your favorites?