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Health & Nutrition |
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This
Month's Question:
I’m new to weight training. What’s better for developing muscle – machines or free weights?
Answer >> |
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Spinach and artichoke side
This quick, energy-revving side dish makes a great companion to any protein.
more >> |
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Head for the open air for a creative, no-gym way to train and you’ll see the results where it counts – on a trimmer,
leaner you.
| Body Blast |
Oxygen #55, pg. 98 |
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By Karen Asp
Your total-body tune up doesn’t necessarily need a beach: you can
do it anywhere because it requires no equipment. “I don’t like
to mess with hotel fitness centers so I do this workout when I travel,”
says fitness pro Stacey Cravens.
When you have time, start off with a 20- to 30-minute cardio blast before
you start strength training. If you are near the ocean, try running or walking
along the water’s edge. Cravens likes to alternate running on slightly
damp, hard sand with running on soft sand to boost the challenge. “Running
on sand is so much tougher than running on pavement,” she says. It’s
also easier on the joints, develops your calf muscles, and burns more calories.
If you don’t have time for a full workout, start with a five- or 10-minute
warm-up on the bike or treadmill. Then, try two of her favorite moves with
minimal rest in between, adding more exercises as you progress. If you’re
a beginner, do a circuit once. More advanced trainers should do the entire
program two or three times.
“This is a tough workout that incorporates plyometrics – explosive
moves that will burn big calories and tax your muscles,” says Stacey,
adding the moves are great to do when you travel. Challenging? Definitely.
But in the end, you'll love what you see in the mirror.
Stacey’s Top Travel Tip: Always do your workout in the morning. “You
get so busy when you travel, you might not have time later.”
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Switch Lunges
Stand tall with your feet together. Step your right foot forward in a long
stride. Bend your knees, lowering your body toward the ground. Your right
knee should form a 90-degree angle and be in line directly over your right
ankle. The ball of your left foot should help bear your body weight, and
your hands should be on your hips. Contract your abdominals to help keep
your torso tall and hold the bottom position for two seconds. Then jump
up, switching legs midair, landing with your left leg forward and right
leg back. Repeat lunging motion with left leg forward. Continue alternating
side to side for 12 repetitions.
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Squat Jumps
 Stand
with your feet slightly wider than hip-distance apart and turn your toes
out to the side. Contract your abdominals to stabilize your lower back.
Bend your knees until your thighs are parallel with the ground. Maintaining
an upright torso, reach your hands to the ground. Hold for two seconds,
then explode up toward the sky, jumping several inches off the ground and
lifting your arms overhead. Return to the lowered squat position and repeat
for 10 to 15 repetitions.
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To read the full article, pick
up a copy of Oxygen
#55
today!
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