Exercise A Day

www.exerciseaday.com

How to Get in shape without going to the gym
by Adestratore Didoneita
http://www.allenfitness.com

If you want to get back in shape without the embarassment
of going to a gym where fitness geeks hang out, then you're
in luck.

Its really easy and doesn't require you to buy any
fancy equipment or do any exercise videos.

The solution is hill walking and bodyweight exercises.

If that sounds too easy, don't stop reading just yet. God
made your body to work and all you have to do is to do some
of the natural things that are part of what God intended
and you will start on the path to fitness and better
health.

Here's a simple, easy to follow program that only takes 10-
12 minutes per day and will get you started:

Look around your neighborhood and find a hill that is not
as steep as Pike's Peak, but not as flat as the desert. A
simple incline about as long as a football field will do
just fine. Now, Walk briskly up the hill and back down.
Up the hill and down equals 1 repetition. You can do that
can't you? Do 5 repetions up and down the hill. You should
get your heart rate up quickly. When you are done with your
reps, you will have walked a little more than 1/2 a mile.

You should be able to walk the hill in around 12-14 minutes
depending on how fit you are. After you have started losing
weight, you should start jogging up the hill and then
eventually sprinting up the hill.

Something about sprinting up a hill releases HGH into your
body and helps you lose weight faster.

Do the hill walking every other day, taking off 1 day
a week.

Do some type of weight bearing exercise on the days you
don't walk the hill. A good example is pushups and knee
bends. Only do 4 or 5 of each at first or do whatever you
can. If you have not exercised in a while, it will be
difficult, but the reward is worth it. Don't go down as
far at first, so you can start building muscle without
hurting yourself.

For instance, on the knee bends, only go 1/4 of the way
down, not all the way down. You will start to strengthen
your legs, knees, thighs, etc. After a short time, you will
be able to go deeper.

At first, just do the pushups and knee bends twice a week.

After a week or two, you will start to feel better and see
some changes to your body. They will not be dramatic at
first, but very soon, everything will start to tighten up.

In review, it doesn't matter what exercises you do, just
start doing anything. But start slowly and build. And be
patient. You did not get out of shape overnight and you
won't get back into shape overnight either.

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