Archive for the 'aerobic' Category

10 Minute Workout

September 29, 2008

Strapped for time? This is no longer a valid excuse, here is what you can accomplish in just 10 minutes.


  • A quick walk
  • Skipping rope
  • Jogging on the spot
  • Burpees
  • Intervals (walking and running between telegraph poles)


  • Squats
  • Lunges
  • The plank
  • Tricep dips


  • Every night or every morning stretch your whole body:
  • Stand up and touch your toes
  • Roll your sholders backwards and then forwards
  • Roll you r neck backwards and then forwards
  • Lying down, reach up high and point your toes

Be creative! Walking to the kitchen to get a cup of tea or a glass of water? why not do walking lunges there and back! You can incorporate exercise into your daily routine very easily. You don’t always need to go to the gym to get the best results, you can do it all at home.


Indoor Rowing

September 25, 2008

Indoor Rowing provides a great cardiovascular workout while also being a strength endurance sport and as it stresses out certain muscles in the body anaerobically. Using a rowing machine is great for weight loss as you can burn up to 300 calories in 30 minutes.

Proper technique is essential when rowing so as not to injur your lower back and to become more efficient and produce better results.

The Start:

Rowing Start

Rowing Start

Your arms should be straight and relaxed with your body pressed up to the legs.

The Push:

Rowing Push

Rowing Push

With your arms remaining straight push the legs down as your body slides back.

The Finish:

Rowing Finish

Rowing Finish

Finish with the rowing handle by your abdomen and your legs straight.

Don’t forget to set the rowing machine’s resistance to a level that is a bit challenging but not overwhlming on your back, you may be tempted to set the resistance as high as possible to burn more calories in less time but you run the risk of injuring your back.

Working out using a rowing machine has many benefits:

  1. Works out many muscles in your back, abdomen, arms and legs.
  2. Rowing provides low impact motion.
  3. Excellent all over muscle tone.
  4. Increasing muscle mass.
  5. Losing weight and burning calories
  6. Raises heart rate and gets the blood flowing.

Have a look at the video provided here for proper technique when using a rowing machine.