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HOW MUCH IS EXERCISE?
The American
College
of Sports Medicine calls for 20-60 minutes of continuous
activity, three to five times a week, at 60%-90% of your
maximum heart rate. This is a formal workout -- maybe at the
gym, or jogging outdoors.
The Surgeon General suggests accumulating a
total of 30 minutes of moderate activity on most days of the
week. This lets you incorporate activity into your life --
taking stairs instead of the elevator, doing sit-ups while
you watch TV. While the former is the best option, the latter
is for those not inclined to do a formal workout.
What can be done in the living room?
Watching TV and exercising
need not be mutually exclusive. Given how much TV most of us
watch, exercising at the same time is not a bad idea. Studies
show that American men average 29 hours a week of TV
watching, while women rack up about 34 hours. That gives us a
lot of time to fit in some extra activity. A few sample
activities are given.
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TV TWIST
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COMMERCIAL
CRUNCHES
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Position:
Seated on the floor Legs extended in V-position Arms out to
your sides, shoulder level.
Exercise: Sitting tall, twist to your right, then reach
your left hand beyond your right foot. Come up and do the
other side.
Benefits: Stretches and lengthens torso, stretches back of
legs, strengthens abs.
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Position:
Lying on your back Feet propped up on a chair Hands behind
your head for support.
Exercise: Inhale to prepare, then exhale as you lift your
head and upper shoulders. Feel the abs, and keep your lower
back to the floor.
Variation: Add a twist to each side.
Benefits: Strengthens abs.
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KICK, KICK,
KICK
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CREDIT
CURL-DOWNS
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Position:
Facedown on the floor, legs extended Prop up on your
elbows, abs tight Elbows in line with your shoulders.
Exercise: Right foot flexed, bend your knee and try to kick
your rear three times (kick, kick, kick, and down). Do the
other side.
Benefits: Tones buttocks and hamstring muscles.
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Lying on your back Feet propped up
on a chair Arms down by your sides for support.
Exercise: Lift your hips off the floor; hold the position
for a moment. Then slowly lower hips, one vertebra at a
time.
Benefits: Lengthens spine, releases tension from lower
back.
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PROP-UP ABS
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Facedown
on the floor, legs extended Prop up on your elbows, abs
tight Elbows in line with your shoulders.
Exercise: Try to lift your body from the floor using your
abs, supported by forearms and toes.
Benefits: Strengthens abs and upper body.
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PRIME-TIME
PUSHUP
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Position:
Facedown on the floor, legs extended Hands in line with
chest, a bit wider than shoulder-width apart. Exercise:
Use your arms to push up. Hold briefly, and come down.
Benefits: Strengthens arms and lower back.
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Technique Tips:
If something hurts any part of your body,
STOP. You may need to adjust your form to eliminate the
problem. If that doesn't work, try a different exercise.
Remember to breathe at all times. Holding your breath
makes exercising more difficult and could even result in
injury. Practice each movement before a mirror before you
start. Be aware of your spinal position, and keep your
neck in a neutral position. Try to keep muscles that
you're not trying to work relaxed. For example, if you
are doing a leg lift, it does no good to contract the
muscles of your neck. Do all exercises in a slow,
controlled fashion. Choose a sturdy chair with adequate
back support.
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