The anytime, anywhere workout

The anytime, anywhere workout

Seventeen Magazine beauty editor, Annmarie lverson, reveals her own very personal fitness routine-one that you can do when and where you like.

1. Warm Up

Okay, I admit it. I do work out almost everyday. And no, I’m not crazy. I’m just really interested in feeling distressed and looking streamlined in my clothes. But I also have to admit I wasn’t always a jock.

In high school (in Wisconsin, where I’m from) I never had the nerve to try out for volleyball or cheerleading. College at Vanderbilt University in Tennessee was the same story-no intramural sports, no rahrah activities. But in freshman-required PE, I discovered that being in shape didn’t depend on making the team, scoring big points, or showing up for practices.

Instead, the instructor showed me how to become my own personal trainer and create my own routine. How easy is it? You just do an aerobic activity to get your heart going and calisthenics to tone and shape your entire body. You can do it alone, or with a friend. So here’s the workout that works for me… where I want, when I want.

You have to ease your body into a workout. All it takes is TEN MINUTES of nonstop brisk walking, easy jogging, or cycling. Your PORTABLEGYM should include a Jump rope, resistance bands, weights (one to three pounds) and sport shoes.

2. Stretch

Go directly from the warm-up to stretches while your muscles are still warm and you have a maximum range of motion.

1 Sit on ground with legs spread to sides. “Walk” hands out from body as far as is comfortable. (If you exercise with a friend, you can ease each other into a stretch by putting your feet together and clasping hands.)

2 While still sitting, place soles of feet together. Grasp ankles with hands, and use elbows to push knees toward ground. Don’t bounce-just press up and down gently.

3 While standing, wrap a band (or a towel) across up per back, and pull while TWISTING torso from left to right until movement feels easy.

4 Slide band up, behind shoulders, and pull shoulders from side to side.

3. Aerobic

This is the key calorie-burning, fattrimming part of the workout. The trick is to get your heart rate up to an aerobic level for about twenty minutes. Do this with one activity (like running, cycling, or swimming) or do a COMBINATION of two or more activities.

1 Jump back and forth over a friend or a small table. Jumping in the air exerts an amazing amount of ENERGY and sends the heart rate up-just be sure to keep up the pace.

2 When you jump rope, keep feet together and shoulders relaxed. Jump just high enough to clear the rope.

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Hit the Road, Girls

Hit the Road, Girls

Sportsmen who include running in their fitness program may wonder what longterm effect the pounding will have on their weight-bearing joints. Isn’t there a danger that the wear and tear on the joints could ultimately result in cartilage damage, arthritis and other problems?

Actually, the latest research indicates just the opposite: Runners develop healthier, denser bones than nonrunners and appear to have a lower incidence of wear-and-tear arthritis and osteoarthritis in the knees and hips.

The Stanford Arthritis Center in Stanford, California, conducted a study recently comparing 41 veteran runners and 41 nonrunners. The people in both groups ranged in age from 50-72. The purpose of the study was to determine whether long-term running produces a healthy heart but a worn-out skeletal system.

Hit the Road, Girls

Researchers found that the runners displayed no sign of cartilage loss in the joints and actually had slightly more joint space than nonrunners. Which is desirable, since decreased joint space is perhaps the most notable feature of osteoarthritis. Also, both male and female runners had 40% greater bone density than nonrunners. Which is desirable again, since loss of bone density is a sign of bone weakening.

At least two other studies have produced similar results, proving that our knees and hips not only stand up to the stress of running but seem to almost thrive on it!

Source: Muscle & Fitness Magazine

Related Link: Beauty, Health, Fitness & Family