Low Impact Exercise
Some people get into situations where they have surgery, get hurt, or have some sort of injury that prevents them from working out as they normally do. Here are some tips on how you can still keep up the fat burning and retain muscle tone with low impact exercises. The reasons why most of these are good for burning fat is because they are low intensity, long, and drawn out, which is the perfect combination for using fat cells as energy instead of carbohydrates and protein. It is also good to enhance your low intensity workout by using good types of diet pills that are healthy. You might find yourself actually losing more weight then when you were working out harder.
#1 Holding Your Legs Up
This is an easy one and I just discovered it yesterday. It is good if your unable to run or maybe your legs are fine but your upper body is preventing you from using your legs. For this one simply lay flat on your stomach while on a bed or some sort of ledge. Put your knees at the end of the ledge. Now comes the tricky part. You need to pick up your legs from the knee down and shift each leg independently from a 45 degree angle to almost straight out. After about 30 seconds you will feel like your legs getting heavy and your body will be hard at work holding itself up. In order for you to not pull a muscle, start slow with 20 to 30 seconds at a time and work your way up so you can do it for longer and less time in between rests. Here is why this is good:
This one is good for your abs and mid section. It works by simply laying on your back and holding your feet off the ground by a few inches. There are many variations to this and you can implement movement with your arms and legs. If you want to work out your shoulders at the same time just practice clapping 30 times while performing the leg lift. The more sets of 30 claps you can do, the better your abs are going to get. Do this while you watch TV or find some way to make it part of your daily routine so it is sustainable. Doing an exercise like this is really good for fat loss as well as gaining abs. It also takes time to get good at it so don't think your going to be a pro in the first few days.
#3 Holding Your Arms Out
A great way to reduce the fat in your upper body and shoulders is to do a simple movement of holding your arms straight out. It is also good for working on your posture and can help with tone. There are a few things you must know about this to make it work good. Number one is you have to pulse your hands from being in a fist to straight out as if you were squeezing a stress ball. The second thing to do with this exercise is periodically raise your arms straight up for a time of 10 to 15 seconds. While it seems easy to do with no weight, it gets very difficult after a few minutes, but see if you can keep your arms up for over 15 minutes!
#4 Hands and Knees
Getting down on your hands and knees while you have a light weight or a light person stand on your back evenly is great for the hamstrings. I found this one out accidentally while me and some friends were trying to put up a net on a basketball hoop. I was the tallest one so I had to get down. There are many things to keep in mind for this exercise. For one thing, you must keep your back straight so it doesn't get hurt. Next it is important to use some pads for your hands and knees. It pretty much works out your entire body at once if you keep all your muscles tight while you are supporting your friend or the weight. It makes you sweat very quickly but requires no movement at all. One muscle group that will be sore is your hamstrings because they are required to keep balance within your back as stabilizers. As far as fat burning goes, this is a great exercise. You can do it with any kind of weight and it is great at getting you into a sweaty state quickly for optimal weight loss.
#1 Holding Your Legs Up
This is an easy one and I just discovered it yesterday. It is good if your unable to run or maybe your legs are fine but your upper body is preventing you from using your legs. For this one simply lay flat on your stomach while on a bed or some sort of ledge. Put your knees at the end of the ledge. Now comes the tricky part. You need to pick up your legs from the knee down and shift each leg independently from a 45 degree angle to almost straight out. After about 30 seconds you will feel like your legs getting heavy and your body will be hard at work holding itself up. In order for you to not pull a muscle, start slow with 20 to 30 seconds at a time and work your way up so you can do it for longer and less time in between rests. Here is why this is good:
- Keeps your muscles contracted
- Tones muscle and uses fat from all around the body as fuel
- Low impact (just lay on your stomach and lift up legs)
- Uses gravity for weight
- Requires slow movement
This one is good for your abs and mid section. It works by simply laying on your back and holding your feet off the ground by a few inches. There are many variations to this and you can implement movement with your arms and legs. If you want to work out your shoulders at the same time just practice clapping 30 times while performing the leg lift. The more sets of 30 claps you can do, the better your abs are going to get. Do this while you watch TV or find some way to make it part of your daily routine so it is sustainable. Doing an exercise like this is really good for fat loss as well as gaining abs. It also takes time to get good at it so don't think your going to be a pro in the first few days.
#3 Holding Your Arms Out
A great way to reduce the fat in your upper body and shoulders is to do a simple movement of holding your arms straight out. It is also good for working on your posture and can help with tone. There are a few things you must know about this to make it work good. Number one is you have to pulse your hands from being in a fist to straight out as if you were squeezing a stress ball. The second thing to do with this exercise is periodically raise your arms straight up for a time of 10 to 15 seconds. While it seems easy to do with no weight, it gets very difficult after a few minutes, but see if you can keep your arms up for over 15 minutes!
#4 Hands and Knees
Getting down on your hands and knees while you have a light weight or a light person stand on your back evenly is great for the hamstrings. I found this one out accidentally while me and some friends were trying to put up a net on a basketball hoop. I was the tallest one so I had to get down. There are many things to keep in mind for this exercise. For one thing, you must keep your back straight so it doesn't get hurt. Next it is important to use some pads for your hands and knees. It pretty much works out your entire body at once if you keep all your muscles tight while you are supporting your friend or the weight. It makes you sweat very quickly but requires no movement at all. One muscle group that will be sore is your hamstrings because they are required to keep balance within your back as stabilizers. As far as fat burning goes, this is a great exercise. You can do it with any kind of weight and it is great at getting you into a sweaty state quickly for optimal weight loss.
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