Making a Workout Routine
It is time to come up with a workout routine can be simple. It all starts with figuring out your daily routine and seeing when in the day you can exercise.
If everyday you took out 45 minutes to an hour to exercise it could be a great benefit to your overall health. It does not have to be at the same time everyday, and there is a few stretches and exercises that you do indoors.
Once you have figured out when you will find time to exercise it is time to come up with which types of exercise you will practice.
Type of Warm Up Streches
Proprioceptive Neuromuscular Facilitation
Warm Up Stretches
During an exercise we can get tired quickly but with a few warm up exercise. Warm ups get the body prepared for exercising because it prevents muscles from spraining, body pain, and other body injuries that may occur. It improves elasticity to improve flexibility, and it can help boost circulation in the body.
Warm Up Exercises
Stretching before an exercise can decrease muscle stiffness and can increase your range of motion. The range of motion will allow joints to be flexible which can reduce the risk of energy to the body. Stretching is like a muscular message that relaxes the muscles allowing better circulation. Prepare the body for the stress by stretching properly.Warm ups should be performed for about 10-15 minutes in 3-4 reps each.
- Jumping Jacks
- Butterfly Stretches
- Step Ups
Basic Exercises To Start With:
Squats: Using two STURDY chairs with feet shoulder width apart squat down (keeping your back straight abs tight chest up). Hold for a total of 10 seconds and repeat 3 times.
Side Plank: Lying on your side with legs extended and one arm resting in front of you; prop up your body with the opposite arm against the floor. With the arm on the floor prop up your body so that the only part of your body on the floor is the forearm propping you up and the edge of your foot. Hold for thirty seconds; switch sides and repeat for 4 reps.
Abdominal Crunch: Lying down on your back with knees up and feet flat on the floor; place hands by ears, palms up and slowly and gently lift head followed by the shoulder blades. Hold five minutes and repeat 4 times.
Push ups: Just a basic push up. Lying belly down on the floor hands slightly wider than your shoulders, raise up on toes so you are balanced on your hands and toes. Be sure to keep your body in a straight line. Push up and down without arching your back or locking your elbow. Do as many you would like.
Leg Lift: Lying on back with your palms down and tucked under your bottom. Crunch up and hold upper abs tight and your shoulder blade and head are at a an angle and off the ground. Breath slow and hold for ten seconds. Lower your legs without letting them touch the ground for another ten. Go back up and hold for another ten seconds and repeat this process three times; without putting your feet on the ground.
Cool Down Stretches
Cooling down stretches are important because it gets your body to settle down. The heart rate and breathing will settle down these exercises will let all the muscles o relax and stretch properly preventing tightness and hopefully injury.
Sitting on the floor or ground with your feet in directly in front of you reach and touch your toes (or as far as you can reach) hold for 10 seconds and relax; repeat 3 times.
Lying on the floor with your hands above your head resting on the floor stretch your legs and arms. As if you were trying to make yourself taller.
Sitting on the floor reach arms out and hold for three seconds bring arms up lock hands and slowly lean to the left hold for five seconds and bring arms back up and slowly lean to the right hold for another five seconds. Come back to the sitting position and reach hands out to your side hold for three seconds and relax.