5
Working Out In Your Apartment Made Easy
Continued from cover.
Depending on your goals and preferences, you might want to buy one, or more, of the following items: •
Jump rope (high intensity cardio)
• •
Exercise DVD (for those who like guidance and motivation) Free weights or an exercise band (strength training)
Exercise ball (core strength)
These items are inexpensive and can add to your workout, but they’re really not necessary. Read on for tips on improvising and creating your own routine.
Toning/Flexibility Every workout needs a stretching component so that your well-toned muscles can look their best—and not cramp up at work the next day. There are myriad different stretches, but here are a couple things you can do to keep limber: •
Purchase a stretching video: Dim the lights •
and make it a relaxing experience. Do yoga: This can be a workout in itself. Look
for a book or video on hatha yoga, the style that focuses on stretching poses.
Cardiovascular Exercise This type of exercise increases your heart rate and tones your muscles.
• • •
Here are some suggestions: • •
Jog in place and do jumping jacks. Jump rope (start slowly as this is can
become very high intensity). If you have stairs, run up and down or use
only the bottom step to jump on and off, using both feet or alternating. Do old-fashioned aerobics (think ‘80’s
dancing). Aim for at least 20 minutes and make sure your heart rate is elevated. For a more effective calorie-burning routine,
alternate five minutes of cardio with one of the strength exercises below until you’ve worked every muscle group. This is called circuit training and should keep your heart rate elevated. When your heart rate remains high throughout your exercise time, you burn more calories.
Strength Training Complement your cardio routine with strength training. Strength exercises are necessary for a complete workout. Building muscle raises your resting metabolic rate, which means you burn more calories throughout the day, even when you’re not working out. If you aren’t into the big and bulky muscle builder look, don’t worry about it. It’s pretty much impossible for you to get that way without incredibly intense training and supplements. Follow this full-body plan 2-3 days a week for the best results:
Arms - You can either purchase an exercise band (about $10 at a retail store), free weights (prices vary by weight) or fill up a milk carton with water or sand until it reaches your desired weight. Do 12-20 repetitions of bicep curls, tricep dips and shoulder raises. Chest - Get on the floor and do some old- fashioned pushups—as many as you can do without losing your form. Start on your knees if you’re a beginner. Also, do a press with your band or weights. Lie on the floor and hold a weight in each hand. Lift them straight over your chest and lower slowly. (12-20 reps) Back - Stand with your feet hip-width apart and bend forward.
Grasp a weight or a weighted object in each hand and hold your arms out in front of you with a bend in your elbow. Use your back muscles to lift the weights to shoulder length and lower slowly. (12-20 reps) Legs Squats - Stand up straight with your back against the wall and bend your knees until they are almost parallel with the floor. (12-20 reps)
Lunges - Stand with one foot 2-3 feet in front of the other. Bend both legs as low as you can without allowing your front knee to go over your toes. Keep your back straight the entire time. (12-20 reps) Abs - Do 25-50 traditional crunches on the floor. Lie on the floor and put your hands behind your head gently. Lift your head up, not forward, and focus your eyes in front of you. Hold in your stomach muscles the entire time and breathe after every crunch.
Recall your basketball team days: The warm-up and cool-down exercises you did as a high school athlete are still useful today. Now don’t you feel better? Try to get in a workout 4-5 days a week to really notice a change in your body and energy level. Now your only problem is the neighbors below you. Be courteous and work out during daytime hours so that you’re not getting angry knocks on your door mid-crunch!
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Apartments in NorthernVirginia ~ DEDICATED TO QUALITY LIVING Dittmar Company is an FHA and ADA compliant builder and property manager.
THE WASHINGTON POST/READY TO RENT/AUGUST 21, 2010
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