Many people work in an office and complain they don't have the time to workout. Invariably, some people actually work in a tall building but never think to climb the stairs. What they don't realize is all they need is a stability ball, light dumbbells, $20 worth of exercise tubing and some stairs. Some won't climb because it will make them sweat. Here's a way to beat the traffic: exercise for an hour after work, let traffic die down and then breeze home.
The height of a stair is normally eight inches. Bleachers are usually much taller. If you're climbing stairs in an apartment building, just climb two at a time. The height of the building doesn't have to be more than four stories. The higher the building, the more options.
Regardless of your goal, I think you should start by warming up. Get into your work out clothes; get into your workout "mind frame." Don't start exercising in the same environment you've been working in all day. There will be too many distractions. "Change gears" and go to the stairs. Start climbing, slowly, maybe a step at a time. As you climb, feel your joints move under you. Think about where your foot hits the ground. How does your knee move when you climb? Keep your joints stacked. When you push off, your hips should be square and your knee should be over your toe. Climb fairly slowly for about ten minutes. If you can, climb a little faster, but always descend slowly when warming-up.
Now stretch. Start with the head and move toward your feet. Bend the head forwards, backwards and to each side. Hold each stretch for 10 seconds each.
Move to the lats by lifting both hands over your head and reach for the sky. Keeping the arms stretched overhead, start to move the arms downward towards your sides, maintaining the arms straight. When your arms reach a little past 90E at your sides, extend your outstretched arms backwards and try and draw your elbows together. This will stretch out your chest muscles. Your lats and chest will be tight if you work in an office or a seated position all day.
Now for the hip flexors. Stagger your feet, one in front of the other. Tilt forward and bend your front leg, like you are thrusting a sword. Keep your back straight up and down and tuck your butt under in a posterior pelvic tilt. The hip flexor you're stretching is attached to the back leg. Remain in this position and try to straighten out your front leg, grab the ankle of your front leg and try to pull your trunk forward stretching your hamstring. If your leg starts to tremble, ease up and just slightly bend your front leg until it stops shaking. Don't forget to do both sides.
Stretch the quads by standing on one leg, (hold on to something, if you need to balance), bend the other and hold the ankle of the bent leg. Gently move your ankle towards your butt.
For the calves, stagger your stance again, one leg in. front of the other and just sink back into your back calf. If the leg is straight you'll emphasize the Gastocnemius, if the leg is bent you'll be emphasizing the soleus. Put your legs back together, slowly bend over and try to touch your toes. This is lower back stretch. Slowly, return to the standing position by rolling upwards one vertebrae at a time. Now you're ready to perform some resistance training.
Let's start with the lower body. You'll need some weights. Call Future Fit at 800-778-6060 and order a set of 10lb, 15lb, 25 lb dumbbells, 4 strands of yellow tubing with a door adapter and a stability ball. The cost will be less than $100 dollars. They'll deliver them right to your office so you won't have to lug them. Go lighter or heavier depending on your strength. If you're 5'7 to 6'4, a 65 centimeter ball should be sufficient. If you're taller, go with a 75 centimeter ball and, if shorter, order a 55 centimeter ball.
General Guidelines:
For all motions keep the correct alignment in your spine. You may lift the weights quicker than lowering them. Always lower the weights slowly. You muscles are slightly stronger eccentrically, (the negative) part of the motion as opposed to the concentric (positive). It's also easier on your joints. Perform at least two sets of each of these exercises.
LOWER BODY
SQUATS: Grab only one dumbbell with both hands and perform squats "sumo" style. Keep your rep range below 50 repetitions. Remember, you still have 20 -30 minutes of stair climbing at the end of the work out.
LUNGES are next. Grab the pair of dumbbells and alternate each leg. 15-20 reps per side. Slower on the way down; faster when extending or rising
CORE (Lumbo-pelvic complex)
SUPERMANS: (Butt and lower back) Lie down on you stomach. Extend your arms in front of you and straighten out your legs. Imagine you're âEUR~Superman". Hold this position for sets of a minute at a time. When you can hold it for four minutes, it will be time to change.
CRUNCHES ON THE BALL: Anchor your feet under your heaviest pair of dumbbells. If the dumbbells aren't heavy enough, hook your feet under your desk or a couch. Flex your trunk and crunch all the way up. Perform as many repetitions as you can.
UPPER BODY
General Guidelines:
In some cases you can stand, lean or sit on the ball.
You'll be working antagonistically. Whatever motion you'll perform pushing, you'll then use the antagonistic muscles and pull in the same plane. There are advantages to both. For this workout you will use light to medium dumbbells. This workout will not make you big.
DUMBBELL MILITARY PRESSES: Stand or sit on the ball. Perform 15-25 repetitions.
LAT PULLDOWN: Anchor the tubing in the door about one foot off the ground. Lie on your back and then perform a lat pull-down. 10-15 repetitions
INCLINE DUMBBELL PRESSES: Sit on the ball with the dumbbells in your hand and roll your feet forward. Press your back into the ball and stabilize with your feet and legs. 15-25 repetitions.
HIGH ROWS: Sit on the ball, face the door; anchor the tubing high and row towards you, keeping your elbows up, parallel to the ground. As you get stronger you might have to lean back in order to stabilize your body. 15-25 repetitions.
PUSHUPS: Perform them on the ground or on the ball. As many repetitions as you can.
SEATED ROWS: Sit on the ball, anchor the tubing right in front of your face. This time keep your elbows close to your sides. 15-25 repetitions
CURLS: You can perform them standing or seated with the dumbbells, tubing or a combination of both. 10-15 repetitions
TRICEPS PUSH-DOWNS: Stand and anchor the tubing high up on the door. Face the door stabilize your elbows at your side and the extend or straighten at the elbows. 10-15 repetitions.
STRAIGHT ARM PULLDOWNS: I like to perform this exercise last because it tightens the entire posterior scapular musculature. After working all day, this is the perfect exercise to end with. Stand facing the door with the tubing anchored in the top position.
Keep your arms nearly straight and step back about 3 paces. You should have no slack in the tubing. Maintaining upright posture, pull your arms straight past your sides.
Perform 15 -25 repetitions.
Now go back to the stairs and resume your stair climbing. Go as long as you can. The longer the better. Now you have no excuse, you're going to sit in traffic any way. Just make it happen. When you get home, have a sensible dinner. Enjoy!
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