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Date added: 12 January 2007

Get Fit With SwindonWeb! - week one - ABS 

Here we start a new series with personal trainer Jason Scott.

A programme designed to help everyone - even the most unwilling! - get fit and that little bit healthier.

In particular, we'll be featuring exercises and routines that can be done at home as well as the gym, plus tips and advice on all the other factors that can really maximise all your efforts.

Week 1: Making a start

The main issue with anyone taking on an exercise routine is to start slowly - and then build up.

There's no point going hell for leather with a series of highly strenuous routines that will:

1. Leave you tired and demotivated
2. Not give you the instant results you expect

That's why this week we will concentrate on two simple exercises that are easy to do and even easier to complete if time is of the essence.

The perfect way to start.


A key factor in maintaining a healthy body is a healthy heart.

Getting your heart rate up before you start exercising is important for this - but not so you're out of breath!

While you exercise you need to feel comfortable - not huffing and puffing - and in a state where your heart is just working a little harder than it normally is. It will build up its strength that way.

To do this, you need a short routine using a chair and some weights - ideal if you're doing this at home.

The video above shows how to do this, but essentially it's a question of rising up and down from the chair holding the weights in each hand and stretching while you do it.

Warm up exercise
 
The main issue with anyone taking on an exercise routine is to start slowly - and then build up.

There's no point going hell for leather with a series of highly strenuous routines that will:

1. Leave you tired and demotivated
2. Not give you the instant results you expect

That's why this week we will concentrate on two simple exercises that are easy to do and even easier to complete if time is of the essence.

The perfect way to start.


Get your heart rate up

A key factor in maintaining a healthy body is a healthy heart.

Getting your heart rate up before you start exercising is important for this - but not so you're out of breath!

While you exercise you need to feel comfortable - not huffing and puffing - and in a state where your heart is just working a little harder than it normally is. It will build up its strength that way.

To do this, you need a short routine using a chair and some weights - ideal if you're doing this at home.

The video above shows how to do this, but essentially it's a question of rising up and down from the chair holding the weights in each hand and stretching while you do it.

Warm up exercise
The main issue with anyone taking on an exercise routine is to start slowly - and then build up.

There's no point going hell for leather with a series of highly strenuous routines that will:

1. Leave you tired and demotivated
2. Not give you the instant results you expect

That's why this week we will concentrate on two simple exercises that are easy to do and even easier to complete if time is of the essence.

The perfect way to start.

Get your heart rate up

A key factor in maintaining a healthy body is a healthy heart.

Getting your heart rate up before you start exercising is important for this - but not so you're out of breath!

While you exercise you need to feel comfortable - not huffing and puffing - and in a state where your heart is just working a little harder than it normally is. It will build up its strength that way.

To do this, you need a short routine using a chair and some weights - ideal if you're doing this at home.

The video above shows how to do this, but essentially it's a question of rising up and down from the chair holding the weights in each hand and stretching while you do it.

Warm up exercise

Starting position:
Sitting on the chair with weights
(you can use a couple of
cans of beans if your wish!)

Finishing position:
rising up from the chair (keeping a straight
back), lifting the weights up to head height

You need to complete about 10-15 of these. Then repeat, up to 3 times, depending on your fitness.

You should find your heart starting to beat a little harder after that!

Start fighting the flab!

As you would expect just after Christmas, we're going to start our series by targeting the stomach area!

It's the one place all those drinks and nibbles you enjoyed last month will have ended up. And if you don't do something about it now, it'll be twice as hard to shift later on in the year when it's time to hit the beach!
Using your muscles:
Starting with your back FLAT to the floor,
use your abs to bring yourself up, sliding
your hands up your thighs as you do it
 
Finishing position:
without arching your back, crunch your
abs so your hands move just past the knee -
then slowly relax back down

Important:

These exercises will really help you maintain a healthy back. Strong abdominals are the secret of good posture and supporting your spine properly.

The following exercise is very easy, but advice from your doctor is recommended if you have previously suffered from back problems and are unsure about how to proceed.

Nice and easy...

Y
ou need to complete about 8-10 of these. Then repeat 3 times.
This is an excellent exercise for toning your abdominal muscles and getting started in an exercise routine.
 

And that's it for this week. I told you it would be a gentle start, didn't I!

Next week, we'll be recapping on these exercises and adding one more, so that you can work on other key parts of the body as well.

Until next time, happy training!
 
Jason
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