30 Minute Fitness WorkoutMaintaining A Good Fitness LevelTo maintain a good fitness level you really need to do some form of aerobic exercise for at least 30 minutes a day. You should also do strength training 2 – 3 times a week. Include stretching exercises 3-4 times a week to round out your program. And don’t forget warm-ups and a cool down period for each set of exercises. This type of routine will generally take 60 minutes per day. You don’t need to do everything everyday, but you should try to get a good mix for each week. Only 30 Minutes!Are you primarily interested in health related fitness as opposed to sports specific fitness? If that’s the case, then you may want to consider going out for a brisk, 30 minute walk. Bring along a pair of dumbbells (2 to 10 pounds each) and do some bicep curls, etc. while you walk. This is a good 30 minute fitness workout with emphasis on aerobic exercise. If you are stuck inside for some reason, here is a 30 minute fitness workout that will get you on your way in – 30 minutes. Do as many reps and sets as you can in the time allowed (use the numbers as a general guideline). You'll need a resistance band . For the aerobic exercises (AX) part of this routine you can jump rope, ride a stationary bike, get on a treadmill, jog in place, or do any other exercise that involves the large muscles of the body and gets your heart rate up. Use a variety of aerobic exercises for this 30 minute fitness routine if you can. 1. AX - 3 minutes 2. Push-ups - Do as many as you can, while maintaining good form. - 1 minute 3. AX - 3 minutes 4. Stationary lunges - Stand with hands on hips, feet hip-width apart. Step right foot forward about a stride's length, and bend both knees until right thigh is parallel to floor and left thigh is perpendicular to it. Your left heel will lift off the floor. Press back with right foot to starting position. Continue for 30 seconds; switch legs. - 1 minute 5. Jumping jacks - Do as many as you can, while maintaining good form. - 1 minute 6. Seated row - Sit on floor, legs together, knees slightly bent. Loop band around feet and sit tall, arms bent at sides. Row arms back by squeezing shoulder blades together. Do two sets of 15 reps.- 1 minute 7. Rotational twists - Stand with feet slightly apart, jump and twist lower body to the right as you rotate upper body and arms to the left. (Imagine you're dancing the Twist.) As soon as you land, jump in the opposite direction, so feet point to the left and your upper body and arms to the right. - 1 minute 8. Wall sit - Press back to wall, slide down to sitting position, with legs bent at a 90-degree angle. Hold for 30 seconds. Repeat. - 1 minute 9. Jog in place, lifting knees as high as you can. - 3 minutes 10. Military presses - Stand on resistance band with feet hip-width apart. Grasp ends of band, positioning hands at shoulder height, palms facing outward. Slowly straighten both arms overhead. Lower to starting position. Do two sets of 15 reps. - 1 minute 11. AX - 3 minutes 12. Triceps dips - Sit on the edge of bench or sturdy chair with legs straight out in front of you, heels on the floor, toes pointing up. Grip the edge of the chair or bench and slide forward off seat so arms support your body weight. Bend elbows, lowering body in a straight line until upper arms are parallel to floor. Press up to starting position. Do two sets of 15 reps. - 1 minute 13. AX - 3 minutes 14. Biceps curls - Stand on resistance band with feet hip-width apart. Grasp ends of band and hold arms straight down by sides. Keeping upper arms close to body, bend elbows to curl forearms up to chest and upper arms. Slowly lower to starting position. Do two sets of 15 reps. - 1 minute 15. AX - 3 minutes 16. Abdominals - Work all abdominal muscles by doing standard crunches, oblique crunches (twisting from side to side, opposite elbow to opposite knee), and reverse crunches (legs in the air, curling tailbone off the floor). Do each exercise for one minute. - 3 minutes total Remember, a 30 minute fitness workout isn’t ideal for maintaining a good fitness level. Use it only when you can’t fit in a regular workout.
PerformBetter.com This site offers all kinds of exercise and rehab equipment. They have exercise bands, balls, mats, foam rolls, weights, and all kinds of other equipment. If you need any kind of exercise aids, this site is definitely worth looking at ActiveForever.com This site has equipment that is more medically based. It may be a good alternative if you're looking for physical therapy equipment or other things that a medical person may have recommended. Shoebuy.com I have a lot of trouble finding shoes that fit me right (weird foot problems), but this site often works for me. They not only have very competitive prices and a great variety of shoes, but they offer f.r.e.e shipping and f.r.e.e returns. FootSolutions.com This site tends to specialize more in orthotics and other foot aids as well as speialty shoes for people with foot problems. This new fat loss program is unlike anything on the market because each user will receive: Keenfit - Great walking/nordic poles at an excellent price. And some good information about techniques and the benefits of walking with poles.
Exerstrider - Walking poles from Tom Rutlin. A good site for poles and information about pole/nordic walking. Exerstrider 50 Athletes Over 50 This is a great new book written by Don McGrath, PhD, in which he interviews 50 people over the age of 50 who have maintained or developed incredible levels of fitness after the age of 50. I had a chance to preview this book before it came out in March. It is truly inspiring. And, it shows what can be done by people of any age if they put their minds to it. The regular price is $29.95, but it is being offered right now for $24.95. Or you can get it for the Kindle for $9.95.
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