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Heart Smart Exercise
Blog about Fitness, Exercise and Exercise Equipment
Most new mothers are so busy with the new baby they don't have time to go to the gym and workout in order to lose those pounds they picked up during pregnacy. With the help of Fitness Magazine I have put together a video workout that doesn't require a trip to the gym or a lot of your time.
Burn fat and calories and build your lower body with this 300-calorie-burning treadmill routine from a fitness pro.
To get your best body in less time, try this 20-minute run-walk from Aundrea Hasselbach, founder of tread20.com. You'll blast fat and calories and tone your lower body.
|
Minutes |
MPH |
Incline |
|
0:00-3:00 |
3.0 |
1 |
|
3:00-3:30 |
3.5 |
2 |
|
3:30-4:00 |
3.5 |
4 |
|
4:00-4:30 |
3.5 |
6 |
|
4:30-5:00 |
3.5 |
7 |
|
5:00-6:00 |
5.0 |
1 |
|
6:00-7:00 |
4.0 |
1 |
|
7:00-7:30 |
4.5 |
2 |
|
7:30-8:00 |
4.5 |
4 |
|
8:00-8:30 |
4.5 |
6 |
|
8:30-9:00 |
4.5 |
7 |
|
9:00-10:00 |
3.5 |
1 |
|
10:00-11:00 |
6.0 |
1 |
|
11:00-12:00 |
3.5 |
1 |
|
12:00-12:30 |
5.0 |
2 |
|
12:30-13:00 |
5.0 |
4 |
|
13:00-13:30 |
5.0 |
6 |
|
13:30-14:00 |
5.0 |
7 |
|
14:00-16:00 |
3.5 |
1 |
|
16:00-17:00 |
6.0 |
1 |
|
17:00-20:00 |
3.0 |
1 |
Originally published in Fitness magazine, December 2005.
"How can I trim -- and boost -- my butt for good?"
Smart Solution: Your best lower-body fix is cardio on an incline to burn and firm. "It requires you to extend your hips, which naturally works your glutes," Bryant says. Plus, tackling a killer hill routine sculpts your legs and dejiggles your behind. At a 15 percent incline, you'll burn about 60 percent more calories running and 150 percent more calories walking than you would hoofing it on a flat surface.
Try: Jumping on a stepmill (that revolving staircase at the gym) or hitting the stairs -- they provide steeper climbs, the same as a 62 percent grade on a treadmill, Bryant says. "Even step-ups on a bench or taking a hilly hike will help." To get the most out of your treadmill routine, try FreeMotion's Incline Trainer (heartsmartexercise.com), with a 30 percent incline (most machines top out at 15 percent). Looking for a class to whip your butt into shape? Take step aerobics with SPRI's new slanted risers ($59.95, spri.com), which amp up the step's angle to 17 percent.
"I want a flat belly but can't bear to do another crunch. Help!
"Do planks, push-ups, and almost anything on a stability ball. These moves activate your transversus abdominis -- the deepest abdominal muscle; its fibers run horizontally across your belly -- to create a strong, flat, muscular girdle of sorts that connects your upper body to your lower body," says Cedric Bryant, PhD, chief science officer for the American Council on Exercise.
Try: Making gravity work against you while you work out; this gives you more belly-toning benefits. Lying on your stomach, place your feet on a low step or bench, lift one leg toward the ceiling, and perform a push-up. At your gym, look for fun suspension-training classes, where you exercise with your upper or lower half supported from above by super-durable straps. An at-home version of the TRX Suspension Trainer (heartsmartexercise.com) simply latches onto the top of a doorjamb. Slip your feet into the stirrups from a full push-up position and do knees-to-chest tucks, or grasp a stirrup in each hand and lean forward to do chest presses with added instability. "Every exercise is total body, so you're really toning all over with each rep," says Todd Durkin, owner of Fitness Quest 10 gym in San Diego.
Finally, don't forget to mix in some heart-healthy cardio. "You can have a perfect six-pack, but no one will ever see it if you've got a layer of fat covering it up," says FITNESS advisory board member Len Kravitz, PhD, coordinator of exercise science at the University of New Mexico in Albuquerque. Run, walk briskly, swim, dance, or bike for at least 30 minutes five times a week.
"I have only half an hour to exercise. Help me make the most of my time!"
Cardio/strength circuits are just what you need. "The more vigorously you work, the more calories you'll burn," says fitness expert Neal Pire, president of Inspire Training Systems in Ridgewood, New Jersey. "To save yourself from getting too tired too fast, push yourself aerobically -- you should be able to speak only a few words at a time -- then immediately do a strength segment."
Try: Walking at a brisk pace for one minute, then doing a total-body exercise, such as a lunge with biceps curls, for one minute. "To ramp up your results even more, switch out the walking for plyometrics and other high-intensity moves," Pire says. Do one minute of jumping jacks, high knees, skipping or butt kicks, then follow with another total-body move, like a squat with shoulder press or a lateral crawl in push-up position. "The key is mixing it up each time," he adds. Pick five total-body moves and do the entire cardio/strength circuit three times, or do two minutes of cardio/one minute of strength one day, then one minute of cardio/two minutes of strength the next.