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5 ways to get in shape on the cheap

May 25, 2008

For this you will need:
10, 15, or 20 pound weights
A cheap push-mower (yes, it HAS to be cheap)
A pull-up bar (not necessary, but GREAT if you have 1)
A track relatively close to your house (Yes, I am telling you to move.)
15-45 minutes free every day (Not possible if you go to Lakeside…so work out while doing your HW)
A stopwatch
You should all know most of these-But, if not, read this post

1.Basic exercises
These can, and should, be done only with your body.
Push-ups
Sit-Ups
Crunches (Most people don’t know this, but these work different muscles than Sit-ups)
Wall-Sits (The AGONY!!!!)

2.Assisted exercises
These use something else-i.e. barbells, Pull-up bar
Pull-Ups/Chin-ups(The former works biceps, the latter triceps)
Weight exercises (Butterfly, Bicep lifts, Tricep lifts)
You can get a gym membership to do many more exercises than these using machines, but that is NOT cheap.

3.Running/Walking/Swimming
Walking is only if you’re tired or out of shape
I recommend swimming several lengths of a standard pool every day
For running (my area of expertise) do 1 of the following (ONLY 1)
1.Run 1 mile (4 laps) every 3 days (No resting, and try to improve your time each session…use a stopwatch)
2.Run 1 800 (2 laps) every 2 days (Again, no resting, but timing is not so important…still recommended)
3.Run 1 400 (1 lap) each day (DEFINITELY no resting. This exercise is for sprinters…time yourself and aim for under 1:00)

Cool-down:
1.Walk one lap
2.Walk a 200 (Half lap)
3. Nothing, or walk a 100 (Quarter lap)

4.Body-flex breathing
Look it up on Google…it actually works
Also, you can combine the breathing exercise with the assisted and basic exercises listed here.

5. Mowing the lawn
This is where the push-mower comes in. Mow your lawn once every 5-7 days with the push mower. Take no more than one break. With a medium sized yard, this should take about an hour. This is a great work out for arms, and something of a cardiac exercise as well.

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