Target Practice: Exercises to Eliminate Trouble Spots

TargetUPractice Exercises to Eliminate Trouble Spots Fat is a fickle creature. Even with a good diet and regular exercise, certain areas of your body can still stay stubbornly unaffected. Take a look at how you can tackle your tenacious trouble spots and keep yourself healthy. For Your Entire Body: Cardio/Aerobic Exercise Cardiovascular activities – Any form of exercise that is repetitive, long, and challenging for your heart and lungs. Improves blood flow and oxygen distribution Engages several muscle groups Increases Increases heart rate respiration Cardio, or aerobic, exercise burns more calories and uses fat as its main fuel source. The CDC recommends 30 minutes of a moderate intensity cardio activity 3-5 days a week. RUNNING BIKING Common cardio activities include Involves arms and almost all of the lower body Involves all lower body muscles Low impact but high intensity Increases metabolic rate for up to 24 hours Burns about 600 calories per hour Burns about 600 calories per hour SWIMMING ROWING Provides a total body workout Involves all main muscles of the body -----------. Lowest impact of all aerobic exercises Burns about 840 calories per A hour-more than any other common aerobic exercise Burns about 600 calories per hour Pinpointing Trouble Areas Muscle not only tones your body, but also increases your metabolism. Ten pounds of muscle burns an extra 50 calories a day.To target specific trouble spots, try these exercises. Upper Arms - Rotating Triceps Kickback 1. Stand with your knees bent, upper body leaning forward, and a dumbbell in each hand. 2. Make your upper arm parallel with the floor by bending your elbow and bringing the dumbbell to your side. Abdomen - Side Plank 1. Lie on your right side with your legs stacked together and your elbow directly under your shoulder. 3. Pull the dumbbell back. As you straighten out your arm, rotate your wrists so that your palm faces up. 2. Place your left hand on your left hip or right shoulder. 4. Return your arm to a bent position, rotating your wrists back so that your palms face in again. 3. Lift your hips off the floor, flexing your abs and balancing on just your feet and right forearm. Your body should form a diagonal line. 5. Perform 15 reps with each arm. 4. Hold this position for 30-45 seconds or as long as you can, repeating until you've held for a total of 30 seconds. 5. Switch to your other side and repeat. Glutes - Squats 1. Stand straight with your feet shoulder width apart. Thighs - Stationary Lunge 2. Bend your knees as though you were sitting in a chair. Keep your heels on the floor and don't extend your knees beyond your 1. Stand with your feet together. 2. Take a step forward with your left leg, lifting your right heel off the floor. Most of your weight should be on your forward leg. toes. 3. Lower yourself slowly until your thighs are almost parallel with the floor. Extend your arms out for balance. 4. Pause before pushing yourself up into the starting position. Perform up to 20 reps. 3. Keeping your body straight, bend both knees until they are at 90-degree angles. Your left heel should be pressed into the ground. 4. Return to your original standing stance and repeat. Perform 15 reps on both legs. Brought to you by Erchonia | erchonia.com ERCHONIA Laser Healthcare Resources: http://www.md-health.com/Cardiovascular-Exercises.html http://www.bodybuilding.com/fun/drobson178.htm http://www.webmd.com/fitness-exercise/guide/kick-up-with-cardio-exercise http://www.webmd.com/diet/features/8-ways-to-burn-calories-and-fight-fat http://www.womenshealthmag.com/fitness/arm-fat http://www.shape.com/fitness/workouts/abs-workout-fastest-way-lose-belly-fat http://www.shape.com/fitness/workouts/top-10-moves-tighter-tush/slide/3 http://30dayfitnesschallenges.com/how-to-do-a-squat/