+ health
shape UP AT HOME
Use your spare time working out at home
By Sachiko Miyakawa smiyakawa@kansan.com
I held my breath and pulled in my stomach to zip up my jeans. I was surprised when I didn't fit into jeans I bought last year. I realized summer is coming up and it's time to start working out.
Some people think exercise is fun and refreshing, while other people, including me, see it more as a hassle. I'm usually busy, and making time for the gym is not my priority.
"You don't have to be in the gym to work out." says Chris Dellasega, Pittsburgh senior and certified personal trainer at the Ambler Student Recreation Fitness Center. People can do a variety of exercises staying at home without any equipment.
Basic exercises, such as squats and push-ups, can be effective in reducing body fat and training muscles. Even 15 minutes of exercise a day can make a difference, he says, but it's important to gradually increase the length and intensity of exercise over time. For example, one week you might do two sets of push-ups. Then, the next week, add another set to your routine. This addition will help develop muscle more.
Dellasega says people will usually begin to see some change in their bodies four weeks after they start exercise. Getting started is hard, but once people recognize some results,
they start to enjoy it, he says.
Fitness instructors share some easy strengthening and stretching exercises. You can do many of them in small spaces such as your bedroom or living room while watching TV or listening to music.
Exercise instructions
Ann Giessel, Larned senior and group fitness instructor at the rec center,recommends the following strengthening and stretching exercises.She says stretching is particularly important for college students who often stare at computer screens and develop stiff necks and shoulders.
Sitting twist: Sit with your legs crossed and twist your body to right and left. Hold for five to 10 seconds each side. It relaxes your stiff body.
Wrist stretch: Hold one arm straight, and bend your wrist by pressing palm up. Hold for 10 seconds. Then press your hand down and hold for 10 seconds. Switch hands.
Shoulder stretch:Bring both of your arms behind your back and clasp your hands. Then stretch out your arms in front and claps hands again.Hold each action for 10 seconds.
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April 16,2009
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