exercise equipment

Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap
especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish.

They begin by going all out right from the start doing as much as they can. The next day
their joints and muscles lock up in pain. Then
they get discouraged
stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.

Here is a warm-up routine to do 1 set of before every workout
but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.

LEG STRETCH
Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.
Slowly
raise yourself with your left leg to a standing position.
As you stand
spread your feet wide apart.
Repeat this for ten counts.
Do steps 1 to 4 again; this time
alternate the legs’ position (left becomes right
and vice-versa).
This exercise warms up your legs
calves
and abdomen.

LEG SQUAT
Stand erect
chest out
with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.
Then raise yourself as you straighten your legs back to a standing position.
Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.
This exercise warms up your leg muscles
calves
and the muscles in your abdomen.

TRUNK TWIST
Stand with your feet about 3 feet apart. Relax.
Place your hands behind your head with your elbows out to the sides.
Very slowly
twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.
Do the same to your left side.
This exercise warms up your legs
back muscles
and abdomen.

ARM ROTATION
Stretch out your arms to your sides. Keep them level with your shoulders.
Simultaneously rotate both arms to the front. Do this 20 times each rotation.
This exercises your shoulders
arms
and back muscles.

ARMS PRESS
Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.
Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.
Do this ten times. Exhale as you push
and inhale as you relax.
Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left
the other set to your right. If your left fingers point to the right
your left hand should be under your right hand.
Push both palms against each other
the left palm pushing upwards
the right palm pushing downwards.
Exhale as you push
and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.
This exercises your forearms
arms
shoulders
and latissimus muscles (the muscles at the sides that give your body a V shape).

NECK PUSH
Gently move your head to your right side while your right hand gently pushes back against it. Do this once.
Gently move your head to your left side as your left hand gently pushes back against it. Do this once.
Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.
Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.
This exercise strengthens your neck muscles. Never do neck rotations.

PUSH-UP
Do slow push-ups from 10 to 15 counts.
This exercises your arms
chest
shoulders
part of your abdomen
and part of your back muscles.

JOGGING
Jog in place for 3 minutes.
Then jog in place a lot faster for 2 minutes.
Then jog in place with a normal pace for another 3 minutes.
This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.

There! That ought to do it. After doing the above warm up exercises for some time
you should be ready start doing regular weight training and cardio workouts. Then just do 1 set of these exercises to properly warm up before you start each workout.

With the busy lifestyles today few adults with families can afford to take the time necessary to go the health club or neighborhood gym on a regular basis. Heck
even if it's within a short distance
we're talking about several hours commitment per session. Who has time for that!?

Still
we all recognize that exercise is just downright good for you. If you name any random 10 medical conditions and diseases
I'm willing to bet money that some form of frequent exercise is a good treatment or preventative measure for at least 9 of them. Diet and exercise pop up as treatments and preventative measures in so many of the diseases that ail us today
and both of these areas are a good place to focus on if your concerned about your health. Even just some simple walking for exercise can go a long way to improving your health. Walking for exercise is fun
easy
and is a great stress reducer but more on that in a minute.

Another idea is that of home gym equipment. now we're not talking about enough equipment to fill up the basement or several bedrooms. What you want is something that you enjoy that can be done in the privacy of your home whenever you desire. My son
who's working on his muscle tone has a resistance weight training program with 1 piece of equipment. The wife likes the aerobic action of a small trampoline and treadmill. The idea of home gym equipment need not be a daunting enterprise
just something that will save hours and allow the exercise program that your desire right from your own home. Another great workout however is simply walking!



The great thing about walking for exercise is that you can do it anywhere. You have absolutely no excuse for not getting up and walking around for at least 30 minutes a day. So it’s raining out? Take an umbrella! Seriously
just get out for a short walk around the block a couple times and you'll thank yourself for it later. If its absolutely miserable out
just walking around your house or apartment a while is better than nothing.

Walking for exercise is extremely low impact
and so anyone of any age can do it safely and frequently without worrying about damaging themselves. Running and other more strenuous forms of exercise can cause all kinds of joint pain and soreness
and isn't recommended unless you are in otherwise good shape.

A lot of recent studies into different forms of exercise are showing that walking is every bit as good for you as running or other more vigorous exercises
you just need to do it longer. If you are walking for exercise
go for at least 30 minutes or even an hour. The more the better
as you can't hurt yourself by walking too much.

There are a lot of exercise programs that are beginning to realize the benefits of walking for exercise. As it is something virtually anyone that can walk can do
there is a huge target market for walking programs. I'd recommend any program that motivates you to walk frequently. Even without one
there are hiking and walking clubs all over the place to join. Not only can walking for exercise be a way to maintain good health
but it can be a good way to meet new people and form new networks.

With so many benefits and virtually no cons
you can't go wrong with walking for exercise. Its only drawback is that it takes time to do
but it is time well spent. What is the value of good health and longevity? Add on a favorite piece of gym equipment and you have everything needed to develop a healthy workout and exercise program without the inconvenience of going to the gym all the time.