Ready ... Set ... Go
Our health expert, Mark McKeon, believes that mornings are the best time to exercise. What are you having for breakfast tomorrow? Why not give this workout a try.
Make the decision to go tonight. Don’t wait and see how you’ll feel in the morning. That takes more willpower than any of us has. Set the alarm and get out of bed to turn it off. Don’t allow yourself 10 minutes snooze time, it’s a torture and temptation you can do without. As soon as you’re up, curse once or twice to get it out of your system and climb into the workout gear you’re going to lay out next to your bed tonight. Once up, you’re already past the hardest part.
Outside you go into the fresh air. Start with five minutes of easy limbering and stretching. Don’t worry if you’re creaking like a typewriter, that’s just gas escaping from your joints as the tendons and cartilage move back into alignment after your slumber.
For the next 20 minutes get your motor running by walking, jogging, rowing, swimming, roller blading or riding. Keep the intensity moderate and try to enjoy your exercise, even if it’s just a little bit. Watch out for other cyclists, especially the happy ones. You’ll be able to tell that they’re happy by the insects between their teeth. The reality is that if you only endure exercise and never enjoy it, you won’t keep doing it. Try to find something to smile at. You could be that elusive happy jogger (or walker) that all the sceptics are waiting to see.
This aerobic component kick starts your metabolism and will burn calories into the late morning. If you are trying to manage your weight, this is THE MOST effective way to train for weight loss. The more often you train before your first meal of the day, the longer your metabolism will stay accelerated.
To complete your morning workout, spend five minutes ‘balancing’. A basic Tai Chi, or Tai Bo movement sequence or a held Yoga posture allows time for your body to create a sense of harmony between the exercise completed and the day ahead. This may sound mystic to the cynics among you, but some quiet, gentle movements immediately after exercise will help you maintain a sense of peace even when you are surrounded by chaos.
So give it a try and earn your breakfast–but remember to still have a sleep in every now and then.
| Limber and Stretch | 5 Mins | Circle your arms forwards and back, first one at a time and then together - continue for 1 min.
Twist your upper body from side to side. Extend your arms out as you turn to the side and flex your arms in as you turn back to the centre - continue for 1 min.
Stand with feet shoulder width apart. Bend your knees then reach down and touch the ground between your feet. Reverse, then reach both arms into the air - continue for 1 min.
Lift one foot up onto a low fence, chair or similar object approximately 40-50cm high. Slowly bend and straigthen that leg for 30 seconds; then repeat with other leg raised.
Lean against a solid wall with one foot in front of the other, heels flat and toes of both feet facing directly forward toward the wall. Extend feet further away from the wall to increase the stretch and alternate the foot that is closest to the wall after 30 seconds. |
| Aerobic Exercise | 20 Mins | Try to keep the intensity even throughout at a moderate level. If you have a heart rate monitor, try to stay within 5 beats per minute either side of 70% of your predicted maximum. This means working with a heart rate in the 130's for a 30-year-old, the 120's for a 40-year-old and the 110's for a 50-year-old. |
| Balance and Harmony | 5 Mins | Stand with feet shoulder width apart and hands pressed together in front of your chest in a 'prayer' position.
Stare directly ahead or close your eyes.
Slow and steady your breathing for 1 minute.
Try to maintain the slow breathing rhythm as you push both arms upward above your head to full extension then out to each side (right arm to right, left arm to left) until you are in a 'scarecrow' position.
Now bring arms slowly back into the centre to press together again in your starting position.
Continue this sequence of up, out and in slowly, without ever letting your arms come to a complete stop, for around five minutes. The pattern forms a circle and is symbolic of 'embracing your world'. It's one example of basic movement sequences used to focus energy and balance. |
Mark McKeon, Mark McKeon & Associates; Eltham, Victoria; Ph: (03) 9439 2828; Mark co-ordinates AFL fitness programs, motivates corporate people, edits a magazine, authors books, makes platform speeches and has Wednesday's off. Find out more about Mark and his latest book, ‘Work A Little Less, Live A Little More’ at his web site, www.mckeon.com.au
First published: 19 September 2000.
Last updated: 26 September 2001.