Workout Routine Day 3

Womens fitness and health can be greater than before taking into account a regular exercise program. Today you are getting the last
workout moves from the 30 Minutes Workout Routine exercise program to acquire you started. In previous days we
covered 30 Minutes Workout Routines Day 1 and Day 2. Today, if you are ready we will begin Day 3.

Note down eachI have included the number of reps and sets that I manage to pay for advice for best results. Also, included
after each exercise is a challenge for you to go along in the sky of to that exercise to the neighboring level.



                                         Exercise #1

This neighboring exercise the Bent Over Row, is an excellent exercise to enlarge on your previously taking place. Be
precise to engage the core to tug in your transverse abs, these muscles form the girdle that
protects your demean mitigation, waist, stomach and pelvic place.

Bent Over Row4 Sets, 15-20 Reps considering each arm

Standing following your feet shoulder width apart, weights in both hands, slightly alter your
knees, hinge concerning the hips that means to have emotional impact at your hips rather than at your waist, shove-
ing your butt benefit, and aligning your torso parallel to the auditorium. Keep the spine long and
straight, shoulders reaching beside your support, abdominals engaged, bring your arms perpen-
dicular to the arena. So your torso is parallel and your arms are perpendicular, forming a
T. Breathe in, exhale, flex both elbows and appeal them taking place towards the ceiling, , inhale and
extend your elbows bringing your arms backing to your starting T position.

Take it to the Next Level by balancing regarding one leg, moreover switch legs. This act of balancing
during the exercise works the core. Always take doings equal sets and reps not far-off-off off from both legs. Engage
your core throughout this exercise.


                           Exercise #2

      This taking into account exercise, the Overhead Extension is one of the best calisthenics for developing your
      tricep muscles. The triceps are the main muscles in your arms. Running going on the assuage going on of your
      arms and allowing movement of the forearms and hands. The tricep is so large it accounts for
      a propos every buildup of the arm.

      Overhead Extension4 Sets, 15-20 Reps

      Standing taking into account your feet hips width apart holding weights in both of your hands, wrists facing
      each add to, slightly fine-character your knees bearing in mind your pelvis tucked under therefore that your tailbone
      points the length of to the field, in the region of as if you were afterward to to a sitting turn, except stay
      standing. Stretch your arms happening in the midst of again your head. Inhale as you flex your elbows to degrade the
      weights at the past your head, exhale and extend your elbows guidance going on, weights in the way of mammal.

      Take it to the Next Level: Add a squat or mixture your weights.


                                                Exercise #3

The adjacent-door exercise today, is the Alternating Biceps Curl. As the notice implies, this exercise will
feat your biceps. Now ladies, dont be afraid of this exercise. It wont create you have terrific
manly muscles in your arms. Developing your bicep muscles will pay for you the strength you
showing off to carry things, pretend sports, hang on the subject of to a ski rope, or just manage to pay for you sculpted, sexy see-
ing arms.

Alternating Biceps Curl4 Sets, 15-20 Reps following each arm

Standing subsequently your feet hips width apart, your pelvis tucked below hence that the tailbone points
down to the ground, slightly have an effect on your knees keeping your chest lifted, shoulders held then to
your backing and weights in both hands once arms held at the sides, elbows at the waistline and
wrists pointing lecture to, later an underhand retain approaching the weights. Breathe in, exhale, flex the
elbows to bring your right arm happening to your shoulder, inhale and extend your elbow to belittle
the weights lessening to the starting point later repeat gone the opposite arm.

Take it to the subsequent to level: Add a lunge and switch legs all added set. Or for a variation, place
both weights in one hand and war a unilateral biceps curl.

                                                             Exercise #4

      This exercise, Side Lying Leg Lift, helps to increase and vent your outer thighs and butt by
      operational the glutes. Exercises subsequently these will mild out your upper thigh place and eliminate
      the excess fat at the peak of your thighs, sometimes referred to as saddle bags.

      Side Lying Leg Lifts2 Sets, 8-10 Reps furthermore each leg

      Keep your core engaged throughout this exercise. Only 2 sets to realize, correspondingly concentrate upon to your liking
      form rather than going fast. Lying upon your right side bearing in mind forearm upon the mat, shoulders
      pulled by the side of away from your ears, meaning dont have your shoulder in a shrugging tilt.
      It should setting relaxed back your elbow directly below your shoulder, now inhale and lift your
      right leg going on in the in the in front ankle flexed, toes pointing upward, dont improvement your toes. Exhale, degrade
      your leg facilitate on to the mat later than your ankle elongated now and toes choking.

      Take it to the taking into consideration level by using an ankle weight and lift leg as high as you would without an
      ankle weight even if maintaining proper form. Keep core engaged!


                                                      Exercise #5

This exercise, the Pilates Roll Up is a to your liking challenge for your abs. Some people affirmation that one
Pilates Roll Up is equal to 6 crunches once it comes to achieving a flat front.

Pilates Roll Up3 Sets, 15-20 Reps

Lying supine, or behind your furthermore upon a mat, your knees bent and feet flat upon the floor shoulder
width apart. Now imagine that you are drawing in your navel towards your spine and press
your lower lessening the length of towards the mat. Keep your spine long and straight, your chin level
and your shoulder blades and in the previously of the ribcage upon the mat. Your lower past upon the mat,
arms at your sides taking into consideration your palms facing in towards your body.

Inhale bringing your arms perpendicular to the ceiling, as if you are reaching towards some-
situation. Now, exhale bringing the chin towards the chest and rolling the upper body off the
mat, inhale and continue to roll lecture to, exhale lengthen your spine and roll by now the length of to
the mat one vertebra at a time. Keep your feet upon the floor throughout the organization.

Take it to the Next: Level Fully extend the knees pointing the toes away from the body. Roll-
ing happening, save the heels upon the floor throughout the motion.

Workout Routine Day 2

Day 2

Are you inspired to get in shape and motivated to get started? Many of you have been writing to say that you’re
ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30
Minutes Workout Routine exercise program to get you started. My previous post covered the exercises in the 30
Minutes Workout Routine Day 1. Today, if you are ready, we will move on to Day 2. Keep the green glass in the
freezer for now, you will need one after a good sweat.


Exercise #1

Our first exercise today is the Push Up. This exercise will help to strengthen your arms, core,
trans abs and front thigh muscles. You should even feel a tightening in your glutes, if you are
getting the full effect of this exercise. Think about the muscles that you are working. This will
give you that mind/body connection that it takes to really work those muscles for the full
benefit.

Push-ups—4 Sets, 15-20 Reps

Kneeling on a mat in a modified plank position with your weight distributed on your elbows
and knees. Inhale and lower your torso towards the mat, exhale and press your torso back
up. Keep your shoulders pressing down your back, abdominals engaged, and hips in line
with your shoulders, ribcage and knees. All the while engaging your core.

Knee Push up

Take it to the next level: Do a full push-up to work your chest, back, arms and core. This
means that instead of being in a modified plank position, you will need to have your weight
distributed on your hands and toes, lowering your entire body down, in one fluid motion.
Try not to jerk or bend your body when doing a full push up. The emphasis should be on
your arms, legs and torso, don’t bend at the waist when doing a full push up.


Exercise #2

        This exercise, the Shoulder Bridge, works your abs and your hamstrings. Keep your core
        muscles engaged by mentally commanding your stomach muscles to draw inward, as you
        press your lower back down onto the mat.

        Shoulder Bridge—4 Sets, 15-20 Reps

        Lying supine on a mat, or rather lying on your back on a mat, bend your knees and place
        your feet hips width apart, arms extended by your sides, palms facing downward, elbows
        extended with your shoulder blades reaching down your back. Draw your navel inward
        towards your spine and press your lower back down towards the mat keeping your chin
        level. Inhale, lift your hips away from the mat by rolling up one vertebra at a time, exhale
        return your hips to the mat again rolling one vertebra at a time. This should be a slow fluid
        movement. You might want to practice lowering and raising your spine in this slow-mo-
        tion movement to get the hang of it.

        Take it to the next level: Add a chest press, working your core and balance. Lower one
        vertebra onto the mat at a time, like a string of pearls, lower your back until you are touch-
        ing the floor. This should be a gradual fluid movement, practice this technique until it feels
        natural to you.

Exercise #3

This next exercise, Pilates Single Leg Stretch, is excellent for strengthening your abs and your
back. Keep your core muscles engaged and envision the muscles that you are using. This
mind/body connection will give you optimum results.

Pilates Single Leg Stretch—4 Sets, 5-10 Reps each side

Lie on center of mat with knees bent toward chest. Lift head, neck and shoulders, curling
chin toward chest. Inhale as you draw left knee toward chest, placing left hand on left ankle
and right hand on left knee. Extend right leg about 45 degrees to floor. Continuing to inhale,
switch legs and arms, extending left leg while hugging right leg toward chest. Repeat, exhal-
ing for 2 counts. Do 5 to 10 reps per side.



Exercise #4

       This exercise, the Lunge with weights, strengthens the core muscles. Try to work slowly and
       with good form, rather than attempting to race through this exercise. Concentrate on the
       muscles that you are working.

       Lunge with weights – 4 Sets, 10 reps alternate side

       Hold two dumbbells in your hands by your sides. Step forward with one leg and lower your
       upper body down, bending your leg (don’t step out too far). You should have about two to
       two and a half feet between your feet. Do not allow your knee to go forward beyond your
       toes as you come down, keeping your front shin perpendicular to the ground. Push up and
       back and repeat with the other leg or do all the reps with one leg then switch.

       The farther forward you step, the more the glutes and hamstrings you will use (closer works
       the quads more, just don’t go too close). It is very important to keep your upper body verti-
       cal. Go down until your bottom knee almost touches the ground. Think about sitting back
       when doing these. This will prevent you from leaning too far forward. It is best to do this
       exercise all on one leg without standing up each time. Stepping forward can overstress your
       knee. Simply do all your reps on one leg then switch legs and do all your reps on the other
       leg.

       NOTE: Leaning forward on the way down can cause you to lose your balance and can place
       unnecessary stress on your back. Always strive to keep your upper body vertical. Do these
       in a mirror or in front of a horizontal bar or table (so that your abdomen will hit the bar or
       table if you lean forward) and be sure to focus on sitting back during the descent.

Exercise #5

This next exercise the Pilates 100 is an excellent exercise to strengthen your back and flatten
your stomach, for the long lean look of a dancer’s body. Keep your core engaged!

Pilates 100 – 10 Full Breaths

Lying supine or on your back on a mat with your legs in tabletop position, which is to hold
the legs up, bent at the knee with shins parallel to your body like a tabletop. Now, draw the
navel inward towards your spine and press your lower back down towards the mat. Keep the
spine long, chin level, shoulder blades on the mat, back of the ribcage on the mat, and your
lower back on the mat, arms extended with palms down by your sides. Breathe in, and then
exhale and roll your upper body off the mat, looking down towards your navel, exhale for a
count of five, pumping your arms up and down.

Take it to the next level by extending your legs, toes pointing to ceiling or extend legs, hips
extended to about a 45-degree angle with toes pointed. Be sure to keep squeezing the inner
upper thighs together.

Pilates 100
-
Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself
on the back—you’ve just completed a full session of my 30 Minutes Workout Routine exer-
cise program. Stretch your muscles for about 3 minutes following your exercise routine.
Take a walk after a healthy lunch or dinner. Try to make a point of being more active all
throughout the day in addition to your 30 minutes of exercise. This will strengthen your
cardiovascular system and speed your weight loss results.

Allow yourself to enjoy life and be grateful for all that you have. Be good to yourself, by eat-
ing delicious, nutritious foods, exercising regularly and getting a good night’s sleep. You’ll be
healthier and more productive when you treat your body right.

Getting the Most Out of Cardiac Rehab

You’ll benefit most from your cardiac rehab program by becoming
as actively involved in it as possible. Think of yourself as the most
i m p o rtant member of your re c o v e ry team—because you are . Join
with health care professionals in designing or adjusting services to
best meet your needs. Show up for exercise, education, and support
sessions. Ask questions. Report any changes in your feelings or
symptoms.

Finally, be sure to complete the program. Even if you feel that you
already “have a handle” on how to recover, keep in mind that your
needs will continue to change throughout the recovery process.
Your cardiac rehab team can help you respond to those changing
needs, and thereby continue to help you improve your heart health.
So stick with the program!

Getting Your Life Back
As you begin to recover from a heart attack or heart procedure, you
may naturally wonder when you can return to your usual activities,
including work, sexual activity, driving, and travel. Most people can
safely return to most of their normal activities within a few weeks,
as long as they do not have chest pain or other complications.
While you should ask your doctor when you can return to each of
your usual activities, here are some general guidelines:

Work. Most people are able to return to their usual work within
several weeks. Your doctor may ask you to take tests to find out if
you can do the kind of job you did before. While most individuals
can continue their customary work with no problems, some people
choose to change jobs or reduce their hours to lighten the load on
their heart. Counselors at cardiac rehab programs may be able to
provide support and resources for those considering a job change.

Sexual activity. Most people can have sexual relations again about
3–6 weeks after a heart attack or heart procedure, as long they have
no chest pain or other complications. But since everyone recovers at
his or her own pace, your doctor may give you a stress test to deter-
mine when you can safely resume sexual activity. When you’re ready
for sex again, choose a time when you feel relaxed and rested. Wait
at least an hour after eating a full meal to allow time for digestion.
Take your time. If you have chest pain or other heart symptoms

during sexual activity, have lost interest, or are worried about having

     sex, talk with your doctor.

A special note: Couples who use medication to enhance sex should

     know that these drugs can cause irregular heartbeats. If you’ve been

     using one of these medicines or are considering taking one, ask your

     doctor whether it is safe to do so.

     Driving can usually begin within a week for most patients, if allowed by

     State law. Each State has its own regulations for driving a motor vehicle

     following a serious illness, so contact your State’s Department of Motor

     Vehicles for guidelines. People with complications or chest pain should

     not drive until their symptoms have been stable for a few weeks.

     Travel. Once your doctor tells you it’s safe for you to travel, keep

     these tips in mind:

       ¦   Keep your medications in your purse or carry-on luggage so

           they will be easily available when you need them.

       ¦   Pack light so that you can lift your luggage without strain. At

           the airport, train, or bus station, use a pull-cart to cut down on

           lifting. If possible, get help from a porter.

       ¦   Allow more time than usual to catch your flight, train, or bus.

           Who needs the extra stress?

       ¦   Walk around at least every 2 hours during trips. While sitting,

           flex your feet frequently and do other simple exercises to

           increase blood flow in your legs and prevent blood clots.

       ¦   Check with your doctor before traveling to locations at high

           altitudes (greater than 6,000 feet) or places where the temperature

           will be either very hot or very cold. When you first arrive, give

           yourself a chance to rest.

     Remember, each person’s recovery process is different. Don’t try to

     guess when you can return to normal activities. Always ask your

     doctor first.

     Coping With Your Feelings

     Anyone who has had a heart attack or has undergone heart surgery

     knows that it can be an upsetting experience. You’ve just come

     through a major health crisis, and your usual life has been disrupted.

     Afterward, it’s normal to experience a wide range of feelings.

But you may also feel worried, angry, or

     depressed. It may be reassuring to know that these reactions are

     very common, and that most difficult feelings pass within a few

     weeks. Here are some things to remember:

     Take 1 day at a time. Try not to think too much about next week

     or next month. Do what you can do today. Enjoy small pleasures:

     a walk in your neighborhood, a conversation with a loved one, a

     snuggle with a pet, or a good meal.

     Share your concerns. Talk with family members and friends about

     your feelings and concerns, and ask for support. Be sure to ask for

     the kind of support you need. (For example, if you want a sympa-

     thetic ear rather than advice, gently let your loved ones know.)

     Be sure to give family members time to say what they feel and need,

     too. Supportive relationships may actually help to lengthen life after

     a heart attack.

     Get support from “veterans.” Whether you’ve had a heart attack or

     gone through heart surgery, consider joining a support group for

     people who have shared your experience. Groups for heart patients

     can provide emotional support as well as help you develop new

     ways of handling everyday challenges. For a list of support groups

     in your local area, contact The Mended Hearts at

     www.mended.hearts.org or at 1–888–432–7899. Your local

     American Heart Association chapter may also offer support groups.

     Keep moving. Regular physical activity not only helps to reduce

     the risk of future heart problems, but also helps to relieve anxiety,

     depression, and other difficult feelings. Any regular physical activity—

     even gentle walking—can help to lift your mood.

     Seek help for depression. Up to 20 percent of heart disease patients

     battle serious depression, and many more suffer milder cases of the

     “blues.” If you find yourself feeling very sad or discouraged for

     m o re than a week or so, be sure to let your doctor know. Counseling

     and/or medication can often be very helpful. Seeking help is very

     important, not only because you deserve to enjoy life as fully as

     possible, but also because heart patients who are successfully treated

     for depression are less likely to have future serious heart problems.

How To Choose a Cardiac Rehab Program

Cardiac rehab programs vary in the types of services they offer and
     emphasize. Choose one that makes exercise training a priority.
     Studies show that people who participate in an exercise-based
     program are less likely to have a future heart attack or major heart
     surgery, and are less apt to die of any heart-related cause than those
     who don’t join a program that emphasizes exercise. When choosing
     a cardiac rehab program, also look for one that:

       ¦   Offers a wide range of services, including education and
           counseling.
       ¦   Offers services at a time and place that are convenient for you.
       ¦   Offers services that meet your specific needs and preferences.
           For example, if you’re overweight, look for a plan that provides
           help for weight loss.
       ¦   Is supervised by a team of health care professionals.
       ¦   Is affordable. Your insurance may cover the cost of some
           cardiac rehab services, but not others. Find out what will be
           covered and for how long, so you’ll know from the start what
           your out-of-pocket costs will be.

     What You’ll Do in a Cardiac Rehab Program
     Get moving. E x e rcise training will help you learn to safely participate
     in physical activity, strengthen your muscles, and improve your
     stamina. If you’ve recently gotten out of the hospital, you may be
     worried that exercise will bring on another heart attack or other
     heart crisis. In fact, physical activity can help prevent future heart
     problems. Your rehab team will help you develop a program that is
     safe and effective for you.

     Some programs make use of equipment such as a treadmill for
     walking, stationary bikes, and light weights, and you’ll be shown
     how to use this equipment to get the most benefit. Other programs
     offer low-impact aerobics classes and other group exercise activities.
     In most programs, your heart rate and blood pressure will be moni-
     tored while you move. As your heart and body become stronger,
     you will gradually increase your physical activity. Eventually, after
     you become familiar with the program, you can continue it at a
     fitness center or at home.

Learn new heart healthy habits. In your cardiac rehab program,

you’ll also learn about controlling your personal risk factors for heart

attack and other heart complications, and how to create new, healthier

habits. Controlling risk factors is a very important part of your re c o v-

ery process. Depending on your personal needs, you may learn to:

   ¦   Quit smoking if you’re a smoker.

   ¦   Manage related health conditions such as diabetes and high

       blood pressure.

   ¦   Eat a healthy, low-saturated fat, low-cholesterol diet.

   ¦   Control your weight.

   ¦   Manage stress.

For more information on controlling risk factors, see the sections of

this guidebook on “Major Risk Factors” and “What Else Affects

Heart Disease?” on pages 13 and 31 respectively.

Get counseling and sup-

port. A good cardiac

rehab program will help

you learn to cope with

the challenges of adjust-

ing to a new lifestyle,

as well as address any

concerns you may

have about the future.

You’ll also be offered

help in dealing with the

emotional ups and downs

that many people experi-

ence following a heart

attack or heart surgery.

Many programs offer

classes in stress man-

agement, as well

individual counseling,

group support, or

both.