Many people use lack of time, knowledge, or location, as roadblocks to starting or even consistently choosing to exercise. Research has demonstrated that ten-minute walks during the day, or even short, high-intensity (10 seconds “all-out”) intervals can not only improve your cardio-respiratory fitness level, but also increase your metabolic (calorie burning) rate. In this series, April and I are going to break down some of the barriers halting your chance to improve your fitness anywhere you go. 5 of 5: Skating Lunge Speed skaters have some of the strongest and most developed legs (thighs) in sports. The emphasis is on loading the thighs by shifting the weight forward, while keeping the knees behind the toes to reduce wear under the kneecap. With the hands clasped behind across the beltline (just below the waist), stand with feet shoulder-width apart, and knees slightly bent. Lunge forward laterally between 9 and 11 o’clock – while swaying the arms across the body. Stand without touching the back foot to the ground. Perform the same movement to the right side. Repeat 2 more times. Stand in the starting position an alternate bounding left and right 4 times. Turn and repeat in the opposite direction. That’s four lateral skating lunges followed by 4 lateral bounds.

Many people use lack of time, knowledge, or location, as roadblocks to starting or even consistently choosing to exercise. Research has demonstrated that ten-minute walks during the day, or even short, high-intensity (10 seconds “all-out”) intervals can not only improve your cardio-respiratory fitness level, but also increase your metabolic (calorie burning) rate. In this series, April and I are going to break down some of the barriers halting your chance to improve your fitness anywhere you go. 4 of 5: Skiing With age, we tend to lose hand strength that can affect everyday events like picking up objects. In fact, women lose hand strength at alarming rates, with age. The key is to use both the hands and forearms simultaneously, when performing strengthening exercises. Using a strong rope, gloves, and a cushion, place the rope doubled-over around a fixed, immovable object – like a solid fence – just above your height. Grab the ends of the rope with each gloved hand (to prevent a rope burn). Sit down slowly – decelerating using the hands and forearms – until you sit on the cushion. Using both arms and legs, pull up to a starting position. A variation is to grab the rope with one hand over the other and walk down the rope to a seating position. Return in the same way you came down, pulling one hand over the other. An advanced movement is to decelerate down with one hand and pull up with the other. Try 5-10 decelerations & pulls.

Many people use lack of time, knowledge, or location, as roadblocks to starting or even consistently choosing to exercise. Research has demonstrated that ten-minute walks during the day, or even short, high-intensity (10 seconds “all-out”) intervals can not only improve your cardio-respiratory fitness level, but also increase your metabolic (calorie burning) rate. During March, April and I are going to break down some of the barriers halting your chance to improve your fitness anywhere you go. Rope Pull & Slide With age, we tend to lose hand strength that can affect everyday events like picking up objects. In fact, women lose hand strength at alarming rates, with age. The key is to use both the hands and forearms simultaneously, when performing strengthening exercises. Using a strong rope, gloves, and a cushion, place the rope doubled-over around a fixed, immovable object – like a solid fence – just above your height. Grab the ends of the rope with each gloved hand (to prevent a rope burn). Sit down slowly – decelerating using the hands and forearms – until you sit on the cushion. Using both arms and legs, pull up to a starting position. A variation is to grab the rope with one hand over the other and walk down the rope to a seating position. Return in the same way you came down, pulling one hand over the other. An advanced movement is to decelerate down with one hand and pull up with the other. Try 5-10 decelerations & pulls.

Many people use lack of time, knowledge, or location, as roadblocks to starting or even consistently choosing to exercise. Research has demonstrated that ten-minute walks during the day, or even short, high-intensity (10 seconds “all-out”) intervals can not only improve your cardio-respiratory fitness level, but also increase your metabolic (calorie burning) rate. During March, April and I are going to break down some of the barriers halting your chance to improve your fitness anywhere you go. Jump & Push-Away Circuit Short, quick jumps not only increase leg power, but also tone and strengthen the legs. Combining it with explosively pushing-away against bodyweight resistance at different angles can do the same thing for the upper torso. In addition by alternating jumping & pushing, you create a peripheral heart conditioning effect – while the upper torso is working, the lower is resting and vice versa – improving cardio-fitness and power simultaneously. Using a jump rope – or not – try 20 short, quick jumps using the calves at the source of power. Walk over to a wall and stand a foot away. Hands spread in a vertical plank – push-up position, arms extended.  Forcefully push-away from the wall and decelerate back to the wall. Try 10 times. Adjust angle from the wall to increase or decrease tension. Go back and perform 20 jumps, then return to the wall. This time, place forearms on the wall with elbows at 90-degrees. Perform 10 explosive close-in push-away and decelerations. Try 3 sets.

Many people use lack of time, knowledge, or location, as roadblocks to starting or even consistently choosing to exercise. Research has demonstrated that ten-minute walks during the day, or even short, high-intensity (10 seconds “all-out”) intervals can not only improve your cardio-respiratory fitness level, but also increase your metabolic (calorie burning) rate. During March, April and I are going to break down some of the barriers halting your chance to improve your fitness anywhere you go. Bent-Arm Scapula (shoulder blades) Mobility A lack of upward shoulder rotation may cause shoulder impingement – compression in the shoulder capsule. New research shows that a shoulder stretch with the elbows bent is effective at increasing upward shoulder rotation. Stand about a foot from a wall. With both arms by the side and the elbows fully flexed, bend both shoulders forward while maintaining their elbows pointing forward throughout the motion. Walk up the wall with the fingers until the elbows are pointing directly up. Then clasp your hands behind your head. Extend your spine until you feel a stretch in the back of the arms (triceps). Hold, exhale, then reverse the motion back to the start. Try 3 stretches.