Now that I am eating healthy, (but not often enough) everyday, I am concentrating on rebuilding my body from the core (inside) outwards. There is a lot of information floating around the world as to what excercises will make you fit, lean, stronger, flexible or just get your heart and blood pumping to improve overall health. I typically get bored easy, which makes it more interesting for me to find and do exercise or activities that I enjoy doing for any period of time.
I’ve decided to focus on working from the core out; which means exercises that can usually be done at home using your own body weight with controlled and concentrated repetitions. This includes stretching, pushups, situps, body lifts, lateral movements and many other combined excercises with a some fitness props. Initially I was going to purchase an eliptical machine and some other home gym equipment but decided that if i wanted a gym workout, I would go to the gym and use the best equipment on my body. For the daily excercise routines I do at home, I’ve collected some simple fitness aids that have been around for a long time and are used regularly in a pilates gym or excercise class.
In addition to my 3 mile a day (minimum) walk or jog (depending on my energy and motivation levels), here are the things I am doing at home to get healthy and the results I hope to achieve by doing them:
1. Skipping, using a mini-trampoline or rebounder stimulates the lymphatic system, which consists of millions of tiny channels that parallel our network of blood vessels. The lymph channels transport fats and other substances around the body and helps with the elimination of waste products from cells. Unlike blood, which has the heart as a pump, the lymphatic system doesn’t have a pump. It relies on exercise and deep breathing to keep it moving. I spend alot of time sitting down when I work on my computer or when playing long hours at the poker tables during tournament time. Additionally, stress causes shallow breathing, which can further reduce lymph flow. The end result is sluggish lymph flow, leading to frequent colds and flu, tiredness, and increased risk of chronic disease.
Skipping is said to be one of the easiest ways to target lymph flow (although any exercise will help). It takes a bit of getting used to, but I enjoy doing it at home or sometimes at the gym. The mini-trampoline, or rebounder, is another option. Five minutes every morning and night is just enough to get the blood moving without enduring any cardio activity.
2. Balancing My Workout with calm and controlling excercise
100 year old practices such as tai chi, qi gong or new ones like pilates and yoga improve flexibility and balance. They use breath, mind, and body to restore energy, reduce stress, and calm an agitated mind.
3. Target the Core
The body’s “core” - the area around your trunk and pelvis, including your abs and your low back - is where your center of gravity is located. Targeting these muscles not only gives you toned abs, but they support your low back. Over time, a weak core can make you susceptible to poor posture, low back pain, and be injury prone. Traditional abs exercises, like sit-ups and crunches, focus on the rectus abdominis, but it’s important to work all the core muscles because one weak area can cause poor posture and make you susceptible to injury. The best core exercises involve moving your limbs while stabilizing your abs.
My favorite tool for working the core muscles is the stability ball. It’s effective because you have to balance on the inflated ball while exercising (it looks like a big beach ball), which engages your core. There are many exercise videos available using the balance ball and I may even throw up some videos one of these days if I get around to it.
4. Bands and Balls
Resistance bands and exercise, or balance, balls are two effective exercise tools that both work great together. I’ve been learning dozens of excercises from my fitness consultant and trainer during the past few weeks. Once I’ve perfected them and seen the results, I will post the “how to” for each excercise and the results associated.
Exercise ball - Performing exercises on an exercise ball enhances flexibility, balance, and co-ordination, and strengthens and tones muscles. Doing exercises on a wobbly ball builds a lean and strong core, which is the key to better posture.
Resistance bands - Resistance bands are another efficient way of exercising. You get more out of the return part of each movement compared to using free weights or machines.
