On a 1500 calorie diet, you’ll have a good amount of energy for exercise, and this will greatly facilitate your weight loss. A good exercise program is varied and challenges the body during each workout. Whenever you exercise, it’s important to listen to your body, and stop if something feels painful beyond the muscle burn you are used to experiencing. Go at your own pace and check with a chiropractor to learn what limitations your body might have. It’s also a great idea to work with a personal trainer to learn proper form and a variety of exercises. Here are 7 exercises to help you improve muscle tone, flexibility and cardiovascular health.
1. Breathing Warm-Up
Intentional breathing and warming up will help oxygenate the body and get your body ready for exercise. Get into a solid standing position with your feet shoulder-width apart and your feet flat on the ground. Make sure your shoulders are down and the chest is open. Take five deep breaths, raising your arms above your head with each inhale and lowering them with each exhale.
2. Basic Stretching
For each part of the body, do 30 seconds of stretching. These should include the neck, arms, wrists, waist, legs and ankles.
3. Elliptical Machine
This is an excellent aerobic workout machine that you can find at most gyms. If you can do 30-45 minutes every other day, you’ll see major results. During your workout, do 10 minutes on a flat incline setting, 10 minutes on half – full incline, and 10 minutes at a slower pace but with a resistance of 4-7.
The Stairmaster is a great way to vary your aerobic workout. Be very aware of your form, however, and stand straight up with your hands on the handles ahead of you. Avoid straightening your arms and putting pressure on your wrists, bending forward, or any other movement that makes it easier. You’ll be more likely to injure yourself.
5. Outdoor Walking
An hour to 90-minute walk outdoors is an excellent way to get a break from the gym, enjoy the outdoors, and get some really good exercise. You can really add to the aerobic benefit if you bend your arms and swing them vigorously as in power walking. Walk briskly with your favorite tunes!
6. Bicep Curls
When doing weight lifting, you know you have the right weight if the 15th repetition is really difficult. Do 2 sets of bicep curls using either free weights, soup cans, or a machine at the gym. Remember to isolate the bicep so as not to feel pain in the wrists or shoulders. Do 2-3 reps of 15 as with all of the below exercises.
7. Triceps Extension
You can work the triceps without a weight by lifting the arms to shoulder height, facing the palms behind you, and extending the arms outward. Using a free weight, support your knee on a bench and bring the barbell to the side of your chest. Extend the arm backwards and feel the burn!