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Get moving right at home

Trainer tips for fitness and strength

3:51 PM, Aug. 30, 2013  |  Comments
Demonstration of Lunge Row
Demonstration of Lunge Row
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If the only place you can make time to exercise is at home, no problem. There are a variety of movements that physical trainers say will help increase strength, mobility and flexibility without much investment, using your own body weight.

Ministry Sports Medicine trainer Traci Smet said everyone, regardless of age, skill level or activity can benefit from functional training exercises.

For example, a side lunge and row works the legs and upper back. Start by standing with the arms holding hand weights just under the chin, then lean into a lunge and push the weights straight down between the legs. Return to standing position. Alternate sides for the lunge each time as you push down the weights and bring them back up. Any exercise should start with 2 sets of 10 repetitions.

Trunk rotations or T-rotations are excellent for strengthening abdominal and low back rotation, something that most adults need, especially if they have back weakness already.

Start in a seated position with knees bent. Lean back until you feel your abs engage. Once in the engaged position, extend your opposite arm upward (backward) and extend your legs as well. Then close your body by bringing opposite leg to hand. Repeat for the desired number of repetitions.

Personal trainer Kristy Medo of the Salon, Spa & Fitness Studio in Wausau suggests picking five or more movements that can be done in intervals. Move through exercises such as squats, push ups, lying leg raises, chair dips and abdominal crunches for an alloted time period. If you perform all exercises three times, you have completed 15 minutes of exercise or double it up for a half hour workout at home.

Medo suggests that each exercise is done for 45 seconds, with a rest of 15 seconds before the next set. After the routine is comfortable, increase the speed as long as you are still using proper form in your squats, crunches, etc.

Personal trainer Steve Slama of Wausau CrossFit suggests an at-home routine to include stair runs up and down, air squats, inverted rows on a jungle gym, pushups and short sprints to cut fat. Run a 200 meter or 600 meter sprint with a minute in between runs.

One of the moves you feel instantly is a burpee. You can begin in a squat position, kick out your legs behind you as you hold the torso with the arms, like a pushup, then kick back to the squat and jump up to standing position.

One can purchase an inexpensive set of latex resistance bands that offer varying resistance levels - light, medium and heavy - to help strengthen arm, core and legs. A set of three is less than $20.

Aspirus Occupational Health coach Cheryl Denton suggests using inexpensive items such as a fitness ball, jump rope and dumb bells. Canned goods can be used as hand weights. And a small stool can be used for step training at home.

- 13 for 13 staff

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