Yes there is a 10 Minute Workout that works & you can do it from home!
Keeping fit and active is difficult at any age, but for the over-50s there are often even more hurdles (if you’ll pardon the pun) to overcome.
But contrary to what lots of people think, keeping yourself fit and active doesn’t always mean needing to go to a gym three times a week. In fact with the 10 minute workout, you can enjoy a good, healthy level of fitness at home without the need of any gym equipment at all. Think it’s too good to be true?
This type of workout is actually 100% endorsed and recommended by the NHS – so you’ve got nothing to lose. Remember: if there are any aspects of this exercise that prove too demanding, just skip them – it’s totally flexible (and you will be too!).
Before you begin the 10 minute workout
All ready to get working out? Great! But just before you begin, do ensure that you carry out full stretches for at least your arms and legs. You can do lunges, perhaps five per leg, and twists whereby you pull one arm across the chest towards the other. Again, five per arm will be good. These low-impact warm-ups will help you to avoid the ache and muscle fatigue that can accompany workouts.
- Rocket Jumps
To perform a rocket jump, bend your knees just a little with your hands on your thighs. Next, jump straight up and extend your arms skyward. Land gently, then repeat the move again. This process recommends you do two sets of 15 to24 repetitions for the best effect.
- Star Jumps (or Squats)
Similar to a rocket jump, a star jump involves jumping into the air but spreading your arms and legs at diagonals so that your shape resembles a star. Try to tense your stomach muscles during the jump. Again, you should aim for two sets of 15 to 24 star jumps. If your movement is restricted, you can also carry out squats instead of star jumps.
- Tap Backs
Remember the hokey-cokey dance? A tap back is similar to the ‘left leg in, left leg out’ move, in the sense that you should alternately tap each foot behind you rhythmically. At the same time, you should swing both arms forward. The standard recommendation of two sets of 15 to 24 reps applies here too.
The name may sound amusing, but burpees are a great home exercise. To do a burpee:
- Drop into a squat position so that your palms are flat on the ground with bent knees at your chest.
- Push your feet backwards so that you’re in a push-up position.
- Jump upwards with your arms pointing to the sky.
- Repeat the burpees at a rate of two sets of 15 to 24 reps.
Once you have mastered this simple four-step process, you can repeat it as often as you’d like. Remember that when doing regular exercise, it’s a good idea to take a day off for every five days you work out. But even if you do this 10-minute workout just once a week, that’s still great for your body and your mind. With this tool under your belt, nothing will be able to stop you in 2015!
Written by Simon Morris
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