health
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Neck stretch: Roll your neck slowly while keeping good posture.
Wall sit exercise: Lean against a wall and keep your knees at about 90 degrees. Hold for 20 to 60 seconds.To add intensity, lift your arms up and straighten.
Squats with a heel off. Lift one heel off floor while you lower your body by bending at the knees. Make sure your upper body doesn't lean forward. Repeat this 15 times and switch heels. You can also lift both heels while you do regular squatting. The exercise trains your lower body, including thighs, calves and hips.
Brandon Hidaka, Overland Park senior and president of the Yoga Club, recomends different types of plank exercises. He says these exercises can be effective in both strengthening and stretching, too.
Basic plank: Lie on your stomach, place your hands under your shoulders, and extend your arms into push-up position. Contract your abs. Keep your back flat in a straight line from head to heels. Hold for 30 seconds.
Side plank: Lift your body and balance on one elbow and the side of one foot. Hold that position while contracting your abdominals and breathing. Hold for 30 seconds and switch sides.
Clean your house and burn calories. Doing chores also can be a good exercise, says Pete McCall, exercise physiologist with The American Council on Exercise. He says chores such as yardwork are an effective way to burn calories.
Dellasega, of the rec center, says it's important to train all parts of your body equally. Also, he says items, such as a heavy books or one-gallon plastic bottles filled with water can be handy to **add intensity** to exercises.
Lunge crossover: Stand with your feet on the floor and hip width apart. Lift your right leg, bend your knees, and step back toward your left leg. Repeat this 15 times and switch legs. To add intensity, hold up the gallon of plastic bottle while you exercise.
Superman exercise: Lie face down on the floor. Keep your legs straight and arms straight and extended above your head. Then lift your arms and legs up to form a gentle curve with your body. Hold for 30 seconds.
Tips for WORKOUTS
Drink water before and after your exercise.
A banana or apple is a good pre-exercise snack.
Stretch before and after strengthening exercise.
Don't exercise right before you sleep. Exercise can keep you alert.
Get enough sleep after your exercise. Muscle grows while you rest in a bed.
Source: Chris Dellasega, certified personal trainer at the Ambler Student Recreation Fitness Center
April 16,2009
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