Wellness Positive

Fitness in just 15 minutes a Day..

Some Fitness Advice..

  This exercise and physical fitness program is not intended to be the 'ultimate fitness program' or anything of the sort.

But these ARE a simple, useful set of equipment-free exercises and workouts for people who don't have much time (or space) to exercise in, and as such, this exercise program is invaluable in today's world..

  Fit people can use these exercises to maintain their level of fitness; not so fit people and people out of training can use them to better their fitness levels.

  For example, if you're doing the number of repetitions for each exercise that place you in the 'out of training' category, try to increase the repetitions over time so that you move into the 'getting in condition' category, and finally, of course, into the 'fit' category. Do these workouts regularly and well and you will certainly maintain and improve your level of physical fitness

A few suggestions to optimize your physical fitness program:

  Vary the exercises you do - on some days, do this exercise program, on other days, go for a run in the park - run 10 minutes, sprint two minutes, walk five minutes, then repeat. Do this running/sprinting/walking routine at least twice, aim for four times.

  On other days go to the gym and do the heaviest weight exercises - the bench press, the shoulder press and the squats, with the heaviest weights that you can safely manage. At least three sets of ten for each exercise. Increase the weight over time.

  On weekends, you could spend half a day or so hiking in nearby mountains (if any) or kayaking, cycling or swimming, or playing some reasonably strenuous sport.

"Fitness can be fun. Treat your body well and the benefits will be considerable, in terms of health, mental alertness and the ability to smile in the face of fortune and misfortune, to take amicably the ups and downs of life."

We trust this program will help people out there. Take care, all.

Some minor points:

• Crunches are a good alternative to sit-ups, just double the normal repetitions.
• You can also do army presses. Just stand up and push your arms straight up in the air and then bring them down. In order to feel any burn you would normally want to do at least 100 a set.
• Another good exercise is the bicycle kick, in which you lay on your back and then with your feet in the air, move them as you would on a bicycle.