Your Guide To A Basic Work Out For A More Healthy Lifestyle

You'll be surprised how a simple work out can make you feel good in no time at all. But how do you do it so that it does not disrupt your daily schedule?

You can try to squeeze in these basic work out moves during lunch break or even just before an upcoming date. The best part is, these basic work out exercises are not demanding at all, so you can expect to perpsire just a little, nothing messy.

Keep in mind that these basic routines are not for advanced trainers looking for massive muscle growth. They are more for the busy person looking to develop a healthy and good-looking physique within approximately an hour. And yes, please ensure that you have a healthy snack at least one hour before the workout, and a full meal afterwards too.

Cardiovascular and Lower Body

You can have a good cardiovascular work out by way of a half-hour daily walk. Go for a stroll around the block even it it rains (wear a raincoat, take an umbrella).

You can also walk up and down your favorite staircase for some cardiovascular work-out too. This option is excellent for your heart, as well as maintaining leg muscles.

Try to increase your pace on a weekly basis as you get fitter and more muscular. It is also wise to set yourself some goals and increase your distances with time. Try to alternative your cardiovascular workout routine - use the staircase one day, and walk around the block on other days.

Upper Body

After your cardiovascular exercises, you should begin your upper body work out with a few simple exercises. Do these basic workout steps three times a week for good results.

Basic Pushups

Doing basic push-ups will develop your chest area, triceps and rear deltoids. Do 3 sets of 10 to 15 repetitions (depending on your fitness level), and then slowly increase the repetitions as you get fitter. Once you find that the exercises are getting too easy, its time to increase the workout by elevating your feet on a chair to increase resistance.

Lay face down on the floor with your legs extended behind you and your hands directly beneath your shoulders. Your fingertips should be pointed straight ahead, and make sure you keep your back flat and your head in natural alignment with your spine. Get into the starting position by extending your arms straight from your shoulders, which lifts your entire body off the floor.

While keeping your body stable, go down until your nose almost touches the floor. Exhale as you push back to the starting position with your chest and triceps. Try not to lock your elbows in order to keep constant tension on your muscles.

Close-Grip Pushups

To work the tricep muscles, the inner chest and the trunk muscles, try close-grip pushups. As before, carry out 3 sets of 10 to 15 repetitions (according to your fitness level), and then slowly increase the repetitions as the movement becomes lighter & easier (you're getting fitter).

Use the same starting position and breathing pattern as the basic push up. Bring your hands together and form a triangle with your index fingers and thumbs. As you go down to the floor, your elbows should go to the side, which incidentally puts more stress on your triceps and inner chest.

Close-grip pushups also require more balance. By stabilizing your body, your trunk muscles will work throughout the entire movement. At first, close-grip pushups might strain your wrists, so make sure you stretch appropriately and start off slowly.

Wide-Grip Pushups

To work your chest, rear shoulders and parts of your back muscles, wide-grip pushups are best. Repeat the same sets and reps as before and gradually increase the repetitions as it becomes easier. Use the same starting position and breathing pattern as the basic push-up.

Your hands should be positioned beyond shoulder width, with your fingers pointing frontward. The wider position emphasizes the tension on your shoulders and lengthens your pectorals. Wide-grip pushups are more demanding, so you will tire more quickly than with other pushups. The above pushup variations will help keep your upper body muscles strong and fit. For additional exercises, try these simple moves. All you require are either 8 or 15 kg dumb bells, and a few minutes.

Legs

These help to build up the big muscles in the thigh and buttocks. First, spread your legs to hip length and keep your legs fully extended. Holding dumb bells in each hand and maintaining a straight back, slowly bend your knees until your thighs are level to the floor. Slowly return to your original position. Do this exercise until you tire your legs and can take no more.

Chest

How do you work out the pectorals? Easy. Lie on a bed (stomach up) and hold a weight in each hand above your chest. Keep your arms fully extended with the palms facing each other. Then lower the dumb bells outwards and down until parallel with your shoulders. Breathe out, and return the weights to starting position. Try to do eight sets of 8 to 12 repetitions.

Arms

To strengthen your biceps, sit on the edge of a secure chair with your feet placed hip width apart. Hold the weights with palms facing inwards in front of your body. Extend your arm, and curl one dumb bell up at a time in a small arc towards your shoulder. Please make sure that you rotate your forearm so your palm faces your shoulder at the top of the movement.
Do three sets of 8 to 12 repetitions.

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