The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (52 page)
Authors: Selene Yeager,Editors of Women's Health
Tags: #Exercise & Fitness, #Weight Training, #Men's Health, #Quick Workouts, #Mind & Body, #Health
A
• Start in a downward dog, with palms and heels flat on the floor, back straight, body forming an inverted V.
• From downward dog, walk your feet to your hands and separate them about shoulder-width apart.
B
• Bend your knees, aligning them with your hips, as you raise your torso to between your thighs, and extend your arms out in front of you.
REPS:
Hold for 30 seconds.
Reverse Chaturanga
A
• Assume a plank position balancing your body on your toes and forearms with elbows directly beneath your shoulders.
B
• Drop to your knees and straighten your elbows so you are in a modified pushup position.
C
• Tighten your biceps and triceps and lower your body, keeping your hips level with your shoulders, and hold yourself just inches above the mat. Return to plank in one slow, fluid motion.
REPS:
Do 5.
Chapter 13:
15-Minute Healing Workouts
WHO NEEDS IBUPROFEN WHEN YOU HAVE ENDORPHINS? OPEN THIS CHAPTER WHEN PAIN THREATENS TO DERAIL YOUR WORKOUT. IT’S EXERCISE FOR WHAT AILS YOU.
Superfast Workouts That Heal
Exercise has amazing healing properties. Not only does it help fend off heart disease, diabetes, and depression, it can also relieve the everyday woes we battle such as lethargy, headaches, PMS, and back pain. These workouts are to be used in addition to the other 15-minute workouts in this book, or for when you’re feeling bloated or achy or otherwise under the weather.
Begin with the basics...
“The best defense is a good offense.” Legendary Green Bay Packers coach Vince Lombardi was talking about football, but his famous quote also applies to the human body: being proactive—on the offense—is the best way to defend against pain, illness, and even the passage of time. That’s where exercise comes in; studies have shown that people who exercise regularly, eat right, and limit stress have stronger immune systems. So, use the workouts in this chapter not only to treat what ails you, but to prevent health woes from slowing you down.
One 15-minute workout that everyone should try to build into their monthly fitness program is ideal for doing just that: the
Age Eraser plyometrics workout
. It uses plyometrics—high-energy hops and other jumping exercises—to strengthen your fast-twitch muscles that tend to decline with age. These explosive bounding and leaping movements stress your skeleton, which encourages bone growth, and grow lean muscle mass so you can hang onto that youthful figure as the years go by.
FIND IT QUICK:
YOUR 15-MINUTE HEALING CIRCUIT PLAN
Flat Back Position with Knees Slightly Bent
CRANK UP YOUR WORKOUT
Use your favorite music to add muscle to these healing workouts. A review of studies in the
American Journal of Public Health
called music “the most accessible and most researched medium of art and healing.” The review highlights the physical and psychological benefits of listening to music. Soothing music has been shown to control pain and anxiety in cancer patients as well as improve their immune response. Then there’s this research from the University of Maryland: Music that evokes joy can improve blood-vessel dilation by 26 percent. Music also helps us exercise longer by diverting our attention, which lowers our level of perceived effort and makes “hard” seem more like “fun.” In one Canadian study, lifters who played music while they pumped iron for 4 weeks completed 56 percent more repetitions than their previous maximum number.
SAVE-YOUR-BACK WORKOUT
Everyone knows that strong back muscles are good protection against aches and pains. But you also need side (obliques) as well as front (abdominal) muscles and muscular endurance so your back can avoid fatigue during any activity. That means doing isometric contractions such as the ones in the workout below, which help boost endurance in your spine-supporting muscles.
START HERE:
Do two sets of each move, unless otherwise indicated, resting 30 seconds between moves.
Forearm Plank
• Starting at the top of a pushup position, bend your elbows and lower yourself until you can shift your weight from your hands to your forearms.
• Your body should form a straight line. If you were to place a broomstick on your back, it should make contact with your head, upper back, and butt. Brace your abs (imagine you’re zipping a snug pair of pants) and hold. Don't drop your hips or raise your butt.
REPS:
Do just 1, held for 60 seconds. If you can’t make it to 60 seconds, do multiple reps, holding each 5 to 10 seconds, then resting for 5 seconds, and continuing to total 1 minute.
Side Forearm Plank
A
• Lie on your left side with your legs straight.
• Prop yourself up with your left forearm and stack your feet. Your elbow should be directly under your shoulder.
B
• Raise your hips so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold. Keep your hips and knees off the floor.
REPS:
Hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Repeat the exercise on your left side.
WALK AWAY FROM THE HIP ABDUCTOR
To build true, lasting strength, avoid using machine weights. A study at Georgia State University found that while older adults using exercise machines improved their strength on the machines an average of 34 percent in 2 years, their strength measures for everyday activities actually declined 3.5 percent. Free weights give you more functional strength.
Forearm Plank with Arm Raise
A
• Assume a plank position (toes and forearms on the floor, body lifted). Your body should form a straight line.
B
• Brace your abs and carefully shift your weight to your right forearm. Extend your left arm in front of you for 3 to 10 seconds.