Minneapolis Home & Garden Show In-Home Exercises & Tips 5 Tips for a Healthier You! #1 The more lean muscle mass, the higher your metabolism. The morale of the story…hit weights!
#2 Eat 4-6 small meals a day that combine a good fat, complex carbohydrate and a lean protein. For more information, see the American Dietetic Association’s website at http://www.eatright.org/.
#3 To maintain a healthy lifestyle, the American College of Sports Medicine and the American Heart Association recommend performing moderately intense cardio 30 minutes a day, five days a week (Or) vigorously intense cardio 20 minutes a day, 3 days a week, and 8-10 strength-training exercises, with 8-12 reps of each exercise 2 times a week. This recommendation is for general maintenance. If you are working towards another goal, your requirements may vary.
#4 There is no magic pill! A lifestyle of proper nutrition and exercise is the only known method for permanent weight maintenance and/or loss.
#5 For the best results continually challenge your body. Change your routine every 3 to 6 weeks, depending on your intensity and your rate of adaptation to the program. In-Home Exercises Demonstrated at the Minneapolis Home & Garden Show
*Before starting any exercise program, remember to check with your doctor. Strength training is recommended 2-3 times a week with at least one rest day in between. These are basic exercises and there is much more you can do to vary your workouts to suit your individual needs and interests. How to Perform
Perform first exercise 10-12 times (reps) then take a :30 rest and perform the same exercise again. Rest and follow pattern until you have completed exercise 2-3 times (sets). Complete all exercises in the sequence in the same manner. OR TRY Circuit Training Format - Run through each exercise in order 10-12 times (reps) then take a :30-1:00 rest and perform entire exercise list again. Continue for a total of 2-3 times. This is a great way to get your cardiovascular workout and weight training in at the same time! Bridge
Lie flat on your back with your knees bent and your arms at your sides. Raise your pelvis up toward the ceiling to a point where your body will be at about a 45 degree angle relative to the floor. At the top of the movement, squeeze your rear for a two-count. Return to the start position and repeat. Plank
Lie face down on floor resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear from sticking up in the air. Hold for 5-10 seconds, lower and repeat. You may also hold this exercise for 20-60 seconds and perform 3 times. Front Lunge
Stand with feet slightly apart and toes pointing forward. Step forward with one foot and plant it in front of you. Support most of your front weight on your front heel. Only the ball of the back foot should be on the ground, and your back heel should be elevated. Keep your torso and abdomen upright and your shoulders back. Bend both knees so that the front knee and front ankle are in line with each other. The knee of the back leg should come close to the floor without touching it. Drive upward with the front leg (through the heel) to return to a standing position. Repeat and perform on opposite leg. Hamstring Bridge
Lie on your back with your knees bent, feet flat on the floor. Make sure that your toes, ankles and knees are in straight lines and parallel to each other. Your arms are along your sides. Place your feet near the top of your chair or exercise ball, flat. Press through your feet to bring your tailbone off the floor. Press up just to your shoulders, not onto your neck. Your body should be in a long line from your knees to your ears. Keep feet flat on the ball and your legs parallel. Use your abdominals to help you stabilize. Hold 2 seconds at the top. Lower and repeat. Tricep Dip
Use a sturdy chair, couch or floor. Place your hands on the equipment, straight arms, shoulder away from your ears, sliding your glutes away from the piece of equipment that you are on, slight bend in your knees, abs tight, and elbows pointing away from your body not out to the side. Press up and feel the muscle in the back of upper arm, then release down. Make sure you get a 90 degree bend in the elbows and repeat. Seated or Standing Shoulder Press
Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells until arms are extended overhead. Lower and repeat. Bicep Curls
While seated or standing, lower arms so they hang naturally. Holding dumbbells, make sure each arm is turned so the fist and underside of the arm is facing forward. Keeping your elbows steady, lift the dumbbells and lower slowly and repeat. It is important to keep your elbows in place. If you have to, press your elbows against your side so they do not move as you lift the weight. Stability Ball Sit-up
Lie on the ball, or floor, if the ball is too difficult, with hands behind the head. Contract the abs and lift the shoulders off the ball, crunching them toward the hips without rolling on the ball. Keep your elbows back and eyes on the ceiling so you do not use your neck. Lower and repeat. Chest Press
Lie on floor, bench or stability ball and hold weights over chest, elbows bent at 90-degree angles. Press arms straight up, then lower back to starting position and repeat. If you are using the stability ball, make sure your head and upper body is comfortably supported by the ball. Keep hips up so you can also engage the muscles of your core. | 
