Home workout diet and fitness special: Who needs the
gym?
If you want to get fit, but don't know where to start,
NOW's celebrity fitness expert Dennis Duhaney has the
perfect solution- work out in the comfort of your own
home.
Joining the gym can be costly- and for some of us a bit
scary. If you want a beach-babe body but you don't want
to sign up at the local fitness centre, here's how to
tone up in front of the TV. You can buy the pieces of
equipment you need from any good sports shop- and they
don't cost the earth! Ideally, you should try to work
out three times a week, having a day off in between to
give your muscles a rest. If you get bored on your own,
persuade a friend to join in.
STEP ONE: WARMING UP
It's important to begin each session with at least a
5 minute warm up. Stair climbing is perfect for this.
Just walk briskly up and down the stairs - this low-intensity
aerobic exercise will raise your heartbeat and warm up
your muscles to prevent you from straining them.
STEP TWO: CARDIO WORKOUT
Now you can really get stuck in with a 20 minute cardio
session. This will increase your heart rate, get your
blood pumping and boost your metabolism. It'll also give
your mood a lift, releasing endomorphins, which are our
natural 'happy hormones'.
Skipping is ideal for this
STEP THREE: ARMS,BACK CHEST AND SHOULDERS
The next area to target is your upper body. Strengthening
it will improve your posture and build muscle, raising
your metabolism.
Tricep dips are great for toning the upper arms. Sit on
a chair, holding onto the front of the seat, fingers facing
forward. Slide your bottom off the seat and walk your
feet forward as your knees form a right angle. Slowly
lower your bum as far as possible towards the floor, then
raise again towards the seat. Repeat 10-12 times. As you
get stronger, build up to three sets of 12 repetitions
Bicep curls are good for upper arms. Holding a 2kg weight
in each hand, palms facing upwards, stand with your feet
hip width apart, knees slightly bent. Curl the weights
slowly towards your shoulders, then slowly lower them
to the start position. Repeat 10-15 times and build up
to three sets of repetitions.
To strengthen and tone your back, arms and shoulders,
sit on the floor with your legs out in front of you. Loop
a resistance tube around your feet, holding both ends.
Holding your arms at chest height, pull your hands back
towards you until they are level with your chest. Return
slowly to starting position. Repeat 10-15 times. Build
up to three sets of repetitions.
STEP FOUR: LEGS, BUM AND TUMMY
Wall squats will tone your bum in no time. Stand against
a wall and place a fit ball in the small of your back.
With your feet shoulder width apart and your hands on
your hips, slowly bend your knees as if you're sitting
down, making sure you keep your hips above knee height.
Squeeze your bum, then return to the starting position.
Build up to three sets of 15.
The bridge is fantastic for toning bum and tummy. Sit
on the ball and slowly walk your feet forwards until just
your head, neck and shoulders are resting on the ball
and your knees are at right angles. Steady yourself by
placing your hands on the floor for support. Tighten your
bum and hold your hips at shoulder height. Then release
your bum muscles and slowly lower your hips towards the
floor. Raise them to starting position again, keeping
your tummy muscles tightened throughout, to help support
your back. Build up to three sets of 12 repetitions.
Your final set of exercises take place on the mat. To
strengthen your back, lie face down with your hands held
tightly at the side of your head. Slowly lift your upper
body off the floor, then lower again to starting position.
Build up to three sets of 15.
Crunches are great if you want a perfectly flat stomach.
Lie on your back, raise your knees and hold your hands
lightly at the side of your head. Slowly raise your shoulders
off the floor while pushing your lower back into the floor
and, most importantly, holding your tummy in. Control
the movement, raising your shoulders to a slow count of
two. Beginners should try two sets of 10, intermediates
three sets of 15 and advanced three sets of 25.
To get rid of love handles, repeat your sit-ups, keeping
one elbow to the floor to steady yourself. Raise yourself
and twist towards the opposite knee. This will help strengthen
your back and slim down your waist by training your oblique
muscles. Do the same number of repetitions as above, and
don't forget to repeat on the other side.
Remember the importance of warming down by stretching
your muscles after exercise.
