Kenneth Gardner - FITNESS CLUBREADER'S FEEDBACK: A fitness enthusiast complained that she was having problems maintaining fitness programme and long work hours.
EXPERT'S RESPONSE
YOU NEED to continue your fitness programme but with some adjustments. Your body is not accustomed to doing so much intense physical work in such a short time. You may be unable to cope with the aerobics class and the abdominal exercise class. My advice is that you discontinue the abdominal exercise class for the time being. For the aerobics class:
You need to do the exercises a little less vigorously
Do the exercises for a shorter period of time or do fewer repetitions
Take short rest periods when you feel tired
Exercise at a level where you do not get tired too quickly.
EXERCISE #1
Stand with your feet about 20 to 24 inches apart. Bend at your waist with your arms hanging in front.
Step to the right with your left foot to touch the floor behind your left foot.
Swing both arms out to the side up to the shoulder level vigorously.
Return your left foot to the starting position.
Return your arms to the centre.
Step to the left with your right foot to touch the floor behind your left foot.
Swing your arms vigorously to the side at shoulder height.
Continue stepping from side to side and swing your arms vigorously with each step.
Do the routine continuously for about 90 seconds.
Stand on the balls of your feet and stretch upwards.
Bend at your waist keeping your legs straight, stretch downwards and reach for the floor. Repeat the routine four to six times.
EXERCISE #2
Start by supporting yourself on all fours. Keeping your knee bent at a 90 degree angle lift your right leg, until it is parallel to the floor.
Straighten your knee and extend your leg out to the side keeping it parallel to the floor.
Lower the leg to touch the floor with your toes.
Raise your leg upwards.
Bend your knee then extend your leg backwards.
Lower your right leg to touch the floor with your toes.
Repeat six to eight times.
Return your leg to the starting position.
Keeping your knee bent at a 90 degree angle lift your left leg, until it is parallel to the floor.
Straighten your left knee and extend the leg out to the side keeping it parallel to the floor.
Lower your left leg to touch the floor with your toes.
Raise your leg upwards.
Bend your knee then extend the leg backwards.
Lower the leg to touch the floor with your toes. Repeat four to five times.
EXERCISE #3
Support yourself on all fours. Lift your right leg and extend it straight behind you, parallel to the floor.
Move the leg to the extreme right and raise it as high as possible.
Lower your leg to touch the floor.
Move your leg back to the centre keeping it parallel to the floor.
Raise your leg to the highest point possible then lower it to touch the floor with your toes.
Raise your leg to the parallel position and then move it to the extreme left.
Raise your leg to the highest point possible then lower it to touch the floor with your toes.
Return your leg to the centre, raise it to the highest point possible then lower it to touch the floor.
Repeat the complete routine four to six times, then switch to your left leg and repeat the routine.
Kenneth Gardner is an Exercise Physiologist at the G.C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
