[Fitness] Simple Ways To Exercise At Work

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Working full time at the office and sitting the whole day in front of your computer is not good for your health and body. Having a back pain, tired hands and legs are the common problem when sitting too much. 

To avoid these problems, it's important to know the simple ways of exercise while working. You only need a little creativity to make time for simple workouts.

If you're using a common office chair, you better change it with an exercise ball for a while. Sit on this exercise ball for 1-2 hours while working and you'll feel a relaxing feeling in your back.

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Stretching your arms and wrists are also good for you when you're hands are tired already. You just need to extend your arm forward with your palm pointing up and then gently move your fingers using your other hand towards you. Hold it for 30 seconds and repeat it on your other hand.

Back stretching is also a best way to avoid back pains. You just need to sit straight and place your left arm behind your left hip and gently twist it to the left using your right hand. Hold it for 20 seconds and repeat it on the other side.

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Another exercise that you can do while you're at work is the leg extension. Just sit tall and make sure that you do the "stomach-in" style. Extend your left leg until it goes to the level of your hip. Hold it for 5 seconds and repeat it to your right leg.

These easy exercises are not only for you but also for your company because having a little time to exercise could improve your concentration and it could actually make you more productive and focus to your tasks.

Kstylick Editor: Jenny

[Fitness] Easy and Simple Summer Exercise

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Do you want to wear a bikini this summer? I guess most of you want to wear a sexy bikini but the problem is, do you look good when you wear it? Do you have the guts to flaunt your body in the beach?

If you already got that sexy body shape then you don't need this simple exercises anymore. But if you want to remove those body fats, here are the simple ways on how to exercise your body at home.

Things you need before you exercise:

• We an exercise outfit (Tank top / T-shirt, shorts / leggings, and rubber shoes).
• Wear a digital watch if possible.

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Warm-up

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Jog at an easy pace for one minute, then sprint for 30 seconds. You should be huffing and puffing by the end of the sprint—if not, increase the length of the sprint to 45 seconds or 1 minute.

After that, next thing is to do these exercises.

Jump Squats

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Lower your hips so that your glutes are parallel to the ground, then jump up. That’s one rep. (If you’re lucky enough to live near a beach, make this move harder by doing it on loose sand.)

Step Ups

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Stand in front of a step or bench and place your right foot on the step. Push your body up until your right leg is straight, then return to start. That’s one rep. Repeat with the left leg, and continue alternating. Note: Shown with weights, but your body weight will provide enough of a challenge!

Mountain Climbers

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Find a patch of asphalt or grass. Get into plank position. Bring your left knee into your chest, return to start. Do the same on your right side, alternating legs at a fast, controlled pace—always making sure to keep proper form.

Do these exercises every morning and I'm sure that you'll get the body shape you want and you can now wear a sexy bikini while flaunting your body in the beach.

Kstylick Editor: Jenny

[Fitness] 4 Fitness Tests You Can Do at Home

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Why do you exercise? Whether you want to increase your energy, reduce your health risks, or lose some unwanted pounds, do you ever wonder if all that working out is working for you? That's where fitness assessments come in, and they can be great motivational tools to help you reach your goals.

Measuring your fitness level regularly is one way to find out if you're making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house!

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Start with the simple assessments below, whether you plan to start an exercise program tomorrow or you've been at it for a while.

The Pushup Test (measures muscular strength and endurance)

  

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The Pushup Test measures muscular strength and endurance, a combination that better reflects your fitness level than strength tests like the one rep max. Besides being dangerous, single rep max tests also require a lot of equipment (bench press or squat rack, barbells, and other weights). A timed pushup test, on the other hand, can be done anywhere.

The Crunch Test (measures abdominal strength and endurance)

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The Crunch Test, technically referred to as the "partial curl-up" test, measures abdominal strength and endurance, a combination that more truly reflects your fitness level than strength tests alone. This test is a better choice over the standard sit-ups because crunches are safer for the lower back and target the abs better. A timed crunch test can also be done anywhere.

The 3-Minute Step Test (measures aerobic fitness)

 

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The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.

These tests are great tools to see how you are doing. If you don’t score as well as you like, just remember to focus on improving your own scores periodically. As long as you are improving, your fitness plan is working. If you find you aren’t making the progress that you feel you should be seeing, it may be time to change your workout routine.

Kstylick Editor: Jenny