Five moves to fitness

Too busy to work out effectively? Think again. Kelly Baker gives you five exercises that will have you fit in no time.

I love to work up a sweat, but it’s got to be said – I don’t do it nearly enough. Why? Because so often it seems every second of my day is already accounted for. I tell myself that I simply don’t have the hour or two to spare, and unless I’m prepared to sacrifice something (sleep, maybe?), working out just isn’t going to happen. But deep down, I know this is a mistake. The truth is, I can get firm, toned muscles and increase my health and vitality in virtually no time at all – and so can you. We simply need to choose an effective, full-body workout and start doing it.

“Not all exercise is complicated or time-consuming,” says Sarah Morante, an exercise scientist who is putting the finishing touches to a doctorate in physiology. “In fact, it’s often the most basic activities that are the most effective.” Which brings us to resistance training, a workout that involves muscles working against a weight, force or gravity. A full-body resistance-training workout can be completed in less than half an hour. Do that three times a week and you’ll transform yourself both inside and out, as the benefits of this type of training are undeniable.

According to NSW Health (and countless other health bodies), the benefits of resistance training include increased strength of muscles, tendons and ligaments, and improved flexibility. Resistance training also helps reduce body fat and increase muscle mass. That’s particularly important when you consider that from her mid-twenties, the average woman loses about 250g of muscle each year. That might not sound like a big deal, but every 250g of muscle burns roughly 75 to 100 kilojoules a day, so any muscle loss can dramatically affect your metabolism (the rate at which your body burns energy). Then there’s the fact that strength training, as resistance training is also known, has the potential to decrease blood pressure, improve blood cholesterol, lower your chances of developing type 2 diabetes and improve balance, meaning less chance of falls as you get older. It also improves posture, so you look taller and slimmer. Clearly, it’s the exercise of choice if you have limited time but are looking for major results.

Oh, and before you ask, you don’t need to worry about bulking up. It isn’t going to happen. The majority of women simply don’t have the genetic capacity for hulk-like proportions. Plus, these five moves are designed to strengthen and condition, so they work to firm and tone muscles, not increase their size.

1. Bicep curls for gorgeous toned upper arms

Stand with your feet hip-width apart. Hold a dumbbell in each hand and let your arms hang by your sides. Pull your abdominals (tummy muscles) in, square your shoulders and soften your knees. Curl both arms until your hands are in front of your shoulders. Hold for one second, flex your biceps (muscles at the front of the upper arm), then slowly lower your arms to the starting position.

Do it right: Keep your elbows close to your sides and push your weight through your heels. If you find it easier, work one arm at a time.

Note: Beginners should start with 1kg weights. When the move becomes easy, it’s time to increase the weight. If you don’t have weights, you can use household items such as cans of food or filled water bottles – both work well.

2. Lunges for lean thighs

Stand with feet hip-width apart, your hands resting lightly on your hips and your shoulders square. Take a long step forward with your right leg. Then, let your left knee drop towards the floor. When your right thigh is parallel to the floor, return to the starting position, taking care not to lock your knees. Change legs and repeat. This counts as one repetition. 

Do it right: Don’t allow your knees to extend over your toes. Also, keep your abdominal muscles tight – this will help you retain form.

3. Squats for a beautiful, shapely bottom

Stand with your feet hip-width apart, shoulders square, arms outstretched at shoulder height with your hands together. Lower yourself down as if you’re about to sit in a chair. Go as low as you can, keeping your abdominal muscles tight and your eyes looking forwards. Then, slowly straighten your legs and return to the starting position. Push your weight through your heels, taking care not to lock your knees at the top of the movement.

Do it right: Ensure your knees don’t shoot out over your toes to avoid knee damage. Also, don’t lean your upper body too far forwards.

4. Sit-ups for a firm, flat belly

Lie on your back with your knees bent and feet hip-width apart. Place your hands behind your head with your thumbs gently resting behind your ears. With your elbows out to the sides, tilt your head up slightly, leaving a few centimetres between your chin and your chest. This will help prevent strain. Once you’re in position, curl up and forwards so your head, neck and shoulder blades lift off the floor. Hold at the top of the movement for one second, then slowly lower back down.

Do it right: Look up and forwards to ensure you don’t strain your neck.

5. Push-ups for a lovely bust and shoulders

Lay face-down with your hands under your shoulders, toes pointing down. Push upwards until your arms are almost straight. Lower your body, bending your arms about 90 degrees. Push back up with arms almost straight. If you can’t yet perform a full military-style push-up (and hey, who can?), use your knees instead of your toes. And if that’s too hard, try wall push-ups. Stand about a metre away from the wall and lean your upper body in with palms flat against the wall. Push out from the wall and then lower yourself back in.

Do it right: Keep your body in a straight line and your neck and shoulders relaxed.

 

One step further

To round out your health and wellbeing program, do some regular cardiovascular training, such as walking, jogging or cycling, and flexibility work, such as yoga or Pilates. How much exactly? The National Physical Activity Guidelines suggest we do at least 30 minutes of moderate-intensity physical activity on most, if not all, days.

Flexibility moves, including stretches, can be done every other day. For simple stretches, check out Yoga for Dummies by Georg Feuerstein, Larry Payne and Kelly Baker (John Wiley & Sons, 2002) or try a yoga class.

Photography: Steven Chee. Styling: Nadene Duncan. Hair & make-up: Kimberley Forbes.