When it Comes to Fitness, These Are Your Basics
By Martin Henderson
All of us would like to get into better shape. Who among us wouldn't want a more lean body, a trimmer waist, and an opportunity to look like the person we envision?
But that comes with a cost. You can't just wish yourself into shape. You actually have to do some work. And when it comes right down to it, unless you're a lumberjack or doing a serious amount of manual labor everyday, you're going to have to exercise.
So what is a person to do? The easiest way is to just begin. Take the first step and start! But if you don't know what you're doing it can be difficult. So this is what you should do: focus on the basics.
There are some essential exercises that work for everyone. These are the meat and potatoes of fitness.
Squats
Poor form is usually the thing that keeps people from getting the most out of squats. Essentially, what you're doing is you are sitting down in an imaginary chair with your thighs parallel to the floor, your back straight, your arms extended, and then rising up. You want your feet to be about as far apart as your hips when you begin this. Up and down, that's all there is. Do three sets of 10 two or three times per week.
Lunges
Your feet will start about hip distance apart, and you will take a big step with your right leg. Bend down so that the right knee is at a 90-degree angle, and your left heel will be raised and your left knee will also be at a 90-degree angle. You will step back with your right leg and then do it in reverse. Do three sets of 10 two or three times per week.
Push-Ups
Who among us hasn't done a push-up? The hands should be slightly wider than the shoulders and you should be in a plank position. Keep your back straight and your head and neck in alignment with your back. Bend the elbows so that you lower your chest to the floor, then push against the floor and straighten your arms to return to the starting position. Do three sets of 10 two or three times per week.
Pull-Ups
You will need a bar for this exercise. You'll grab the bar with your palms so that your hands are slightly wider than the shoulders. Now comes the hard part: pull yourself up so that your chin reaches the bar. Lower yourself down so that your arms are straight and you're feet aren't touching the floor; then do it again. Do two sets of 5 two or three times per week.
Rotation
You'll want a weight of some sort, such as a medicine ball or kettlebell, for this exercise. Stand evenly, holding the ball or the weight, and then rotate it from side to side as much as you can while maintaining a good posture.
Obviously, you can modify these exercises to some extent as you become more comfortable with them. And though these are not the end-all of any fitness program, they provide the basics that exercise all your muscle groups.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Cypress, Tex.