The Main Stream

Dec 23, 2011 7:19 PM

Commit To Be Fit: Taking time to exercise during the holidays

TUCSON - Keeping your weight in check-in today's Commit to Be Fit segment-exercise contributor Anita Kellman says being active and eating a healthy diet can prevent most cases of Type Two Diabetes.

The idea is to make exercise a daily part of your day. Even during these hectic holidays, find time to work out,
Today she demonstrated bicep curls into a military press, just using cans of food for resistance.

By exercising your biceps you are increasing strength and endurance throughout your upper forearms, elbows and shoulders -- allowing you to lift, carry and push more effectively with your arms.

Bicep curls:
Do not let momentum do the work for you. Initiate each rep from the bicep muscle itself.
Don't arch your back as you lift or you will strain your back. Keeping abds tight helps with this.
Be careful not to lift a weight that is too heavy. It is best to start with lighter weight and build up gradually.

Military Press:
The military press targets the deltoid muscles in the shoulders as well as the triceps
To get the most out of this exercise, remember to contract your abs. The benefit of contracting your abs also creates a solid base to push from. Feet shoulder width apart. Remember to have full extension overhead with each press.

The actual strengthening of muscles occurs as the body recuperates from the exertion. That's why it is recommended to NOT workout the same muscle groups two days in a row. Just like your body needs rest to recuperate, and function do your muscles.

Exercise promotes better sleep! As we age, sometimes there are problems with changing sleep patterns.
Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

Remember... it doesn't take much to work it into your schedule. There is alway 10 minutes a day to sneak in some exercise. Don't try to overwhelm yourself with scheduling hour-long workouts. It's better to be consistent and do something everyday, no matter how small. Some exercise is better than no exercise.

Motivational Quote:
"A man wrapped up in himself makes a very small bundle."


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