Last week, we looked at the benefits of hiring a personal trainer to get in shape.
But you really don鈥檛 need to hire a coach or spend a lot of cash to get fit, especially in Victoria where the agreeable weather means you can pretty much have outdoor workouts all year round.
Before you start any fitness program, it鈥檚 a good idea to get checked out by your doctor.
An easy, social and effective way to start your fitness journey is by walking. You won鈥檛 regret investing in a good pair of shoes. Visit a store that specializes in running and walking footwear for assistance in finding the right shoes for you.
These footwear stores also are a great place to browse the pamphlets for organized training programs. They鈥檒l cost a little bit of money but will keep you on track and allow you to improve your fitness without getting discouraged or injured.
You can also use what鈥檚 available in your environment to build some muscle and stamina.
This week, I joined fellow sa国际传媒 Health Challenge participants Raechel Grey and Elisabeth Westlake to run through a light workout on a beach off Dallas Road.
Here is a variety of exercises to get you started. Do as many repetitions as you can do safely:
Bodyweight squats: Place your feet hip-width apart with toes pointing out slightly. Sit back as if you鈥檙e sitting in a chair. Ensure you keep your chest and arms up, eyes forward and your back in a neutral position. Allow your seat to touch the chair or log, and push back up again.
Band row: Place a flexible band around a tree or driftwood. Grab the handles and keep your knees soft, weight slightly on the heels and torso tall. Pull the handles toward you, keeping your shoulders down and preventing ribs from flaring out.
Lunges: From a standing position, step your left leg straight forward, keeping your feet hip-width apart. Bring your right knee down and right heel off the ground, while at the same time bending your left knee to a 90-degree angle. Make sure your knee does not pass in front of your toes. Keep your torso strong, chest up and shoulder blades tucked back slightly. Alternate legs.
Plank: There are many variations of the plank, but it鈥檚 best to start on an incline rather than level ground. Tighten the deep muscles of your core. Maintain a neutral spine and nice straight line from your shoulders to your heels. If your wrists are sensitive, go on your forearms. You can also start with your knees on the ground or floor.
Push-ups: Place your hands on a bench (or log) with your shoulders directly above your hands. Plant your toes on the ground and ensure your core muscles are tight. You should have a straight line from your shoulders to your heels with a neutral spine, like in the plank. Keep your shoulders down, away from your ears.
