Thursday, February 11, 2010
FFF Diva Article Research: "Your Guide to Tune Up in Front of the TV"
Your Guide to Tune Up in Front of the TV
By Karen Asp
Channel surfing burns few--if any--calories, yet the average American woman watches nearly 5 hours of TV daily, reports Nielsen Media Research. And the risk of packing on pounds rises by 23 percent with every 2-hour increase in daily viewing, according to a Harvard study of more than 50,000 women.
But you can stay slim while you watch your favorite shows with this TV-friendly circuit designed by Cindy Whitmarsh, star of the exercise video 10 Minute Solution: Target Toning for Beginners. The half-hour workout alternates between moderate cardio moves during the show and high-intensity cardio bursts and multimuscle strength exercises during commercials. To get started, you'll need 3- to 5-pound dumbbells, a sturdy chair, and a mat. Breaks can vary, so you may need to adjust the times slightly. Repeat the circuit if you're watching an hour-long show.
March (not shown): Lift knees to a comfortable height and march in place. Continue until commercial break.
Commercial Break #1
1. Quick feet (not shown): Spread feet wider than hip-width and take quick running steps for 30 seconds, barely lifting feet off floor and keeping hands in front.
2. Lunges with curls: Stand with feet together, holding a dumbbell in each hand, palms forward. Step right foot forward about 2 feet. Bend right knee and lower left one straight down toward floor. (Keep right knee over ankle; if it's not, take a bigger step.) As you lower, bend elbows and raise weights toward chest, keeping elbows next to body. Press into right foot and stand back up, bringing feet together and lowering weights. Alternate legs for 2 minutes, taking breaks as needed.
March with a kick (not shown): March in place, right, left, right. Next, kick to the front with left leg. March another three beats (left, right, left) and then kick with right leg. Kick at a comfortable height so you don't hunch over. Continue, alternating left and right kicks between marches.
Commercial Break #2
1. High knees:Jog in place, lifting knees as high as you can for 30 seconds.
2. Push-ups with a row: Holding a dumbbell in each hand, kneel with weights on floor and body extended to form a straight line from head to knees. (a) Bend elbows to sides and slowly lower body as close to floor as possible. Keep abs tight. (b) Hold for a second, push back up to starting position, and do a row with right arm, squeezing shoulder blades, bending elbow, and lifting dumbbell toward chest. Hold for a second, then slowly lower weight. Do another push-up followed by a row with left arm. Alternate arm rows for 90 seconds, taking breaks as needed.
Step touch (not shown): Step right foot to side about 2 feet and tap left foot next to right. Then step left foot out about 2 feet and tap right foot next to left. Continue stepping side to side.
Commercial Break #3
1. Jumping jacks: Stand with feet together, arms at sides. Hop feet apart, raising arms overhead. Then hop feet together, returning arms to sides. Continue for 30 seconds.
2. Wall squats with side raises: Hold a dumbbell in each hand, press back against wall, point toes forward, and slide down wall until legs form 90-degree angles, with knees directly over ankles. (Scoot feet farther away from wall, if needed.) Bend arms at 90-degree angles so dumbbells are about waist height in front. Slowly lift arms out to sides until dumbbells are at shoulder height. Hold for a second, then slowly lower. Repeat for 45 seconds.
3. Wall squats with shoulder presses: Maintaining the wall squat (you can stand if this is too hard), position dumbbells slightly above shoulder height with palms facing forward and elbows out to sides. Slowly press dumbbells overhead until arms are almost straight. Hold for a second, then slowly lower. Repeat for 45 seconds.
Kickbacks (not shown):Step right foot to side about 2 feet and kick left foot up behind you toward butt. Then lower left foot out to side and kick right foot up behind you. Let arms swing forward and back as you alternate sides.
Commercial Break #4
1. Ski jumps: Jump from side to side, as if you were hopping over a line. Keep feet together, and bend knees when you land. Jump for 30 seconds.
2. Triceps dips:Place hands on sides of a sturdy chair, feet flat on floor, and bend knees 90 degrees. Bending elbows behind you, slowly lower body until arms form 90-degree angles. Hold for a second, then press back up. Repeat for 45 seconds.
3. Dumbbell twists:Sit with legs bent and feet off floor. Hold a dumbbell in front of chest. Rotate torso (and dumbbell) slowly from side to side for 45 seconds. (If this is too challenging, keep feet flat on floor with knees bent.)