Wednesday December 11, 2013
25, 35 or 45 - No Excuses at Home or Traveling for Not ExercisingWalter Urban Salem-News.com
If you are 25, 35 or 45 and in a location without a gym or fitness center there are a number of things you can do to maintain fitness...
(GUELPH, Ontario) - I just returned from vacation and I was once again reminded how easy it is to avoid exercise when traveling or avoid even starting while at home when you are older! When you are not in your regular routine or having not started a regular exercise routine it’s just too easy to do nothing! In reality, there are no excuses for either when you can simply get back to the basics!
If you are 25, 35 or 45 and in a location without a gym or fitness center there are a number of things you can do to maintain fitness:
· Shoot for about 50% to 65% of your normal routine no matter how loyal you are to exercise
· Plan ahead and find out what type of workout facilities your accommodations will
· Get back to basics with an in the room routine with sets of jumping jacks, push-ups, pull-ups, crunches and leg squats
· Walk up and down the hotel halls and climb stairs
· Jumping rope is harder and more intense then you might remember, 5 or 6 – 3 minute rounds are a great cardiovascular workout
· Stretchy tubes offer weight-like resistance when you pull on them. Use the tubes to build strength in your arms and other muscles.
· Buy a funky exercise DVD for your computer or iPad and create the feel of a health club aerobics class in your own room
· Work you core - core exercises don't require specialized equipment or a gym membership - core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony – go online and find some low impact core exercises for your trip
If you have no budget to get a gym membership or to intimidate to venture into your local gym, you can do plenty of things to get started and maintain fitness. Some recommendations include:
· Fitness balls looks like a large beach ball and are great - you can do many core exercises, including abdominal crunches, with a fitness ball. You can also use a fitness ball to improve your flexibility and balance.
· Skipping rope can be intense
· Get some stretchy resistance tubing – tubes build strength in your arms and other muscles
· Make housework a workout. Mow the lawn, weed the garden, rake the leaves or shovel the snow.
· Play with your kid; join them for a game of tag or kickball
· Walk them to the park
· Take a family bike ride
· Go to a community pool
· Use ordinary household items for various upper and lower body exercises:
o Canned goods can serve double duty as hand weights.
o Use a chair or step stool as support when doing exercises such as leg curls. A low, sturdy step stool can become exercise equipment if you use it for step training — an aerobic exercise resembling stair climbing.
· Exercise DVDs can create the feel of a health club aerobics class in your own living room — or choose a program that'll help you improve your strength and flexibility
· You can do many exercises with little or no equipment by just using your body weight like push-ups, pull-ups, abdominal crunches and leg squats
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," "But strength training can help you preserve and enhance your muscle mass — at any age." If you don’t use it, you will lose it!
For more information on Walter Urban and his Guinness World Record activities visit www.walterurban.com
Walter Urban is a US Citizen working and living in Guelph, Ontario. He is currently training to attempt breaking two new Guinness World Records in 2013. For more information on Walter visit www.walterurban.com
To find more information on Walter Urban and his World and National records please visit: www.walterurban.com
____________________________________________________Walter Urban’s unique story of motivation and inspiration is supported by a core message of team work – assembling a team, developing a project plan, implementing the plan and executing and adhering to the plan - accomplishing the goal of breaking a Guinness World Record.
The husband and father of three girls 12, 9 and 5 is a US Citizen living and working in Canada. A competitive powerlifter for over 15 years competing in the 75 kg 165 lbs. weight class, Walter was a member of the Canadian Masters Powerlifting Team 2005, 2006, 2009 and 2010, competing in World Championships in South Africa, Ostrava Czech Republic and Plzen Czech Republic. His best finish was 6th place at the 2010 World Championships in Plzen Czech Republic. Walter has been a dedicated member of GoodLife Fitness Club for over 15 years where he trains regularly.
The World Record was accomplished by developing the “total” athlete as part of the team - mental, physical, internal and external.
Friday September 17 2011: 53-year-old Walter Urban set a new Guinness World Record for the most amount of weight squat lifted in one hour – drug free - on LIVE! with Regis and Kelly. The former record was 125,065 lbs, set in 2009 by a 32-year-old man. Walter’s goal was to lift 126,000 lbs which was to be accomplished by completing 700 to 1000 squats in one hour or 11 to 17 squats per minute for 60 minutes. Not only did he meet his goal, but he surpassed it and lifted 127, 245 lbs! The Guinness World Record representative said that this weight was “equivalent to approximately 20 African Elephants.”
When asked by Regis what motivated Walter to do this, Urban’s reply was “to show that you can be healthy, fit and strong at any age…even into your 90’s. You can be strong without the use of performance enhancing drugs, and finally…he likes a challenge!”
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