Single Arm Chest Press

Video: This exercise not only works out your chest and arms, but you?ll also feel it in your glutes, quads and abs.

Exercises for your upper body

Video: This upper body workout is a great home workout that requires no equipment and little space.

Classic Sunday Dinner: Slow Cooked Rump Roast

Ingredients

1/4 cup flour

1 teaspoon salt

1/4 teaspoon pepper

5 pound rump of beef

1 1/2 tablespoons olive oil

2 sweet onions, sliced

2 carrots, peeled and cubed

Herbs and other seasonings as desired (I like Tarragon)

1 cup liquid (1/2 wine and 12 beef broth)*

Other vegetables if desired (like potatoes or mushrooms)

Directions

Season the flour with the salt and pepper and pound the mixture into the meat. Brown meat on all sides in the hot oil. Add the onions, cover and cook over low heat 10 minutes. Add the carrots, herbs, seasonings and liquid. Cover tightly and simmer 3 1/2 – 5 hours, until meat is fork tender. Add desired vegetables during the last 20 or 30 minutes.

Warm up on a seated bike

Video: Warming up is a very important part of your workout. If you have a stationary bike, riding it for 5-10 minutes is a great way to warm up.

A good stretch for your quad muscles

Video: This stretch targets your quads, but you will feel it all the way up to your hip.

How to do a lateral squat

Video: This exercise will build stability and strength in your hamstrings, quads and glutes.

Dynamic exercises for your lower body

Video: In this workout a personal trainer goes through some great exercises to strengthen your lower body.

Cardio Workout

Video: A personal trainer goes through a cardio workout that will get your heart pumping.

Beginning Your Low Impact Workout

The following fitness tips can be applied to all low impact exercises. It is important to follow these tips as they will help reduce your chances of injuring your body especially if you have not exercised in a while.

If you have not exercised in a long time check with your doctor before beginning a new program.

While exercising if you feel dizzy or experience pain stop exercising immediately.

Work out at a pace that is comfortable for you.

Never exercise if you are sick and have a fever.

Perform exercises which incorporate both stretching and have a cardiovascular component.

Drink plenty of water, around 70of your body is water which you lose during sweat, so it is important to replace this each day.

A protein bar or banana make a good pre-workout snack.

Make sure you have all the correct equipment so you can work out effectively.

Wear loose, comfortable clothing.

Good shoes are crucial for exercising without getting sore feet.

Choose running shoes which are cushioned and which support your arches.

Performing a warm up will enhance your exercise.

Stretching after exercising helps to reduce the severity of aches and pains the next day.

Eat a high energy snack after you have completed your exercise.

Don?t eat a large meal for at least an hour after your workout.

Incorporate exercise into your life gradually.

If you are new to exercise start off with 10 minutes segments a couple of times each day.

Getting 8 hours of straight sleep will help improve your exercise performance.

Eating sensibly goes hand in hand with leading a healthy lifestyle.

No one is ever too old to work out, start slowly and seek medical advice if you have an ongoing medical condition.

Try to choose a low impact exercise that helps to target any trouble areas. For example bending and stretching will help tone and tighten your legs and buttocks. Performing crunches will help tighten your abdominal muscles. Exercises like walking, swimming and cycling will provide you with a whole body workout and help to increase your stamina and energy levels.

Just remember that eating a healthy diet is very important. You can make small changes like cutting back on the amount of soda you drink each day. Small steps really do make a huge difference when it comes to improving your lifestyle.

Upper body stretches you can do with a partner

Video: A personal trainer goes through an upper body stretching routine that is done with a partner.