Everett Chiropractic Center Blog

March 7, 2009

20-Minute Exercise Circuit

Filed under: Body work, Exercise, General Health & Wellness, Wellness care — doctordilday @ 7:22 pm
Golden Dragon Swinging It's Tail

Golden Dragon Swinging It's Tail

Circuit training allows you to build strength and train the cardiovascular system (heart and blood vessels) at the same time.

Here is a link to a reasonable circuit and a pretty good article on the subject. Nautilus strength training is based on doing the exercises in a circuit as well and that training is both safe and highly effective if you have the equipment to go with it. (Any equipment will work, but Arthur Jones, the creator of Nautilus, was the one who figured how to develop strength training equipment with resistance curves to match the bodies strength curves – remember the cams. First they all criticized him, then they all copied him.)

Here are some substitutions for those without weights and for those who are familiar with the terms used (you get familiar with these terms at the Tuesday night Tai Chi class).

– #5. Instead of Military Press, hold the static tai posture “Hold the Ball” or some such where the arms are out to the side and not moved (if you have light weights to hold, fine do that as well).

– #9. Tricep extension. You could do push ups with a different hand position (narrow or wide for example)

– #10. Do Horse Stance for 1-2 minutes instead of leg extensions.

– #11. Do Front Stance or Back Stance for 1-2 minutes on either side instead of leg extensions. (If it were me I would reverse these and do the two-legged Horse Stance after doing the more difficult one-legged front or Back Stance.)

DrD

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3 Comments »

  1. […] Workplace Injury Prevention (Leading Indicators) Wellness Programs, are they worth it? Workplace Wellness Menu Options Workplace Wellness Programs – Simple & Sustainable Fitness After Fifty: Progressions Are The Key Safe Bending & lifting Yoga Journal, A Caution (neutral spine and attitude) The Natural Step, Fourth Principle Eckhart Tolle on the breath Fitness Goals For The Rest Of Us Rehab Principles (work on the basics) Path to Health (the process) Fall prevention Gym Ball Recall How to stick to healthy habits Tai chi as functional fitness Tai chi as a simple and sustainable option verses a typical “20-minute circuit” […]

    Pingback by Index of Chiropractic, Tai Chi and other Wellness Posts « Everett Chiropractic Center Blog — August 13, 2011 @ 9:54 pm

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