listers health it only takes 8 minutes to exercise

Exercise is important for staying healthy. It keeps muscles strong, burns calories, maintains flexibility, increases aerobic capacity and offers a pleasurable endorphin release. An added benefit and one not often discussed is that exercise actually helps your body to detoxify itself. You are a beginner or someone who want to start having a sports routine to keep fit? Let’s have a look at our daily fitness routine to help you keep fit!

Monday:  special gluteal muscles

monday

To warm up your body, walk 1 min on site.

Then start your daily training with 2 minutes of leg bending. Stand with feet wide apart from the shoulders, bend your knees to slowly descend your buttocks as if you wanted to sit down. Carry most of the body weight on the heels. Stop when the thighs are almost parallel to the ground, hold the position for a few seconds, then slowly ascend.

Continue your training 1 min of jumping in crouching position, like a frog.

2 min of spikes of feet. Standing in front of the stairs, place the front of the feet on a step. Let your heels go below the level of walking until you feel a stretch in the calves. Reassemble.

1 min of jumping jack. Standing up, jump first off alternately arms and legs, then arms and legs tight, without stopping.

And finish your daily training by 1 min walk on site.

Tuesday: special upper body

1 min of pumps on knees.

1 min of jumping jack.

2 min of triceps of steel. Stand with your back straight, put your hands on the back of a chair behind you. Let yourself down with the strength of your arms until your thighs are parallel to the ground.

2 min of Hindu prayer. Stand upright, hold your hands, palm to palm at the chest. And gradually raise your arms above your head, 100 times.

2 min pumps on the wall. Feet slightly apart, rest on the wall with hands, arms outstretched. Flex the arms so that the chest is at the level of the hands, then stretch out the arms again to return to the starting position.

Wednesday: special abs

1 min walk on site.

1 min of board. Lie on your stomach. Tighten your abdominals so that your body is straight, head in alignment, without rounding or digging back, and hold the position.

3 min of descents of legs. Lie on your back, legs raised, bent at 90 °, hands at the temples and take off the head, shoulders and upper back. Without arching the back, lower the heels until they are a few centimetres from the ground.

1 min of contractions of abs. Standing or sitting with your back straight, contract your stomach, insisting on the part located between the pubis and the navel. Release and repeat. Place a broom between two chairs and straddle it from right to left and left to right, bent legs.

1 min of jumping jack

Thursday: special low body

1 min walk on site.

1 min of jumping jack.

1 min of side jumps. Feet joined or slightly apart, jump from left to right, and from right to left.

1 min walk on site.

1 min of jumping jack.

1 min of jumps in the air. Leads joined or slightly apart, jump as high as possible. Do it 20 times.

1 min of flexion of the legs. Stand with your back straight, arms outstretched horizontally in front of you, feet wide apart from the shoulders, bend your knees to slowly descend your buttocks as if you wanted to sit down. Keep your torso straight while exercising. Stop when your thighs are almost parallel to the ground, hold the position for a few seconds, then slowly ascend.

1 min walk on site.

Friday: cardio

1 min walk on site.

1 min of jumping jack. Standing, jump off alternately arms and legs, then arms and legs tight, without stopping.

1 minute of leg bending.

1 min of jumps in the air. Leads joined or slightly apart, jump as high as possible. To be done 20 times.

4 min walk power. Walk 1 min at very fast speed, then 1 min at normal speed, 2 times. On-site or not, depending on your possibilities.

Saturday: special back

2 min of auto magnification. Sit on a stool, with your back resting against a wall. Stretch your back by breathing through the nose, as if you had to resist the weight of an object on your head. Repeat it 10 times.

3 min of lumbar extensions. Lie on your stomach, legs stretched, hands under the forehead. Lift the upper body and legs 10 to 15 cm. Hold for 10 seconds and go back down.

1 min of winding of the column.

And finally, on Sunday, have a break and enjoy your week-end. If you are motivated for exercise, choose an exercise of each item.

Pictures: Blandine Lelarge

Leave a Reply

Your email address will not be published. Required fields are marked *

Still not decided?Download a free day pass

Whether you are from Bradford, new to Bradford or visiting Bradford be sure to come check us out!

We now offer a one day free pass that will allow you to use the gym and the health facilities for an entire day, all for free.*

Click on link below to fill in your details and get your gym kit ready! You will receive an email with a link to your personalised voucher.

*At this present time, day pass can only be used during off-peak hours (between 9:00am and 3:00pm. Last entrance 2:30pm). Classes, Steam & Sauna might still remain closed until further government guidance.