Primarily working in an office setting myself, I get the chance to analyze the behaviors of those who are stuck in a chair working all day. While computers and technology have vastly improved productivity in business, they continue to degrade human health. Many blame the food industry for obesity and other cardiovascular issues in this day in age. Although I can't deny this accusation, I primarily blame the sedentary lifestyle that has become a reality for all of us. I've always strived to find PRACTICAL ways that sedentary office workers can increase metabolism and expend extra calories DURING work. Below, I've listed a few workouts to do at work to help promote a healthier lifestyle.
1. Find the furthest parking spot in your lot and claim it as YOUR spot. This will increase your walking distance, which is especially vital in the morning. Your body needs this metabolism jumpstart in the morning after it has been burning minimal calories while you've been sleeping. Make sure to walk BRISKLY to maximize the benefits.
2. To further discuss walking, take advantage of it at any cost! ANYTIME that you intake calories throughout the work day, whether it be a snack or meal, ALWAYS get up and move around afterwards. You will notice your metabolism skyrocket if you can maintain this regimen.
3. One principle to understand is that cardiovascular exercise will primarily burn most of its calories WHILE you are performing it and resistance/strength exercise will primarily burn calories AFTER you perform it. With this principle in mind, take advantage of both! Although you probably wouldn't be able to set up a weight rack at work, there are easy ways to incorporate resistance training within the confines of your cubicle.
a. Chair Pull- This exercise will only work if you have rollers on the bottom of your chair. Sitting down, straighten your legs in front of you planting your heels on the ground and your toes pointing upwards. Slowly pull through your heels until your chair rolls forward. You will feel tension in your hamstrings if you are performing this movement correctly. If you aren't getting any traction, try planting your whole foot onto the ground. Once you have pulled yourself all of the way forward, push yourself back to the original position until your legs are straight again. Perform 15-20 reps, take a small rest and perform 2-3 more sets. This exercise can be performed 2-3 times per week.
b. Chair Push- Again, this exercise will only work on a rolling chair. Sitting down, scoot your chair up close to a filing cabinet (or wall) so that your feet are planted and your toes are touching it. Slowly push through your toes until you have rolled back to a straightened leg position. You should feel tension in your quads (top of thigh). Scoot back forward and repeat the movement 10-15 reps, 2-3 sets, and 2-3 times per week. Under the right conditions, you can perform the Chair Pull and Chair Push simultaneously.
c. Chair Dips- First, Look to see if your arm rests have height-adjustability. If they do, set them at their highest level. If not, try the exercise out and if you aren't getting good range of motion, use the edge of your desk. Begin by firmly grasping your arm rests near the end that is closest to the back rest (you should feel a stretch in your chest). With your feet planted, start by lifting body upwards so that your backside is no longer touching the chair. Continue to lift your body until your arms fully extended. Then, slowly lower yourself back down to a seated position. If you're performing the movement correctly, you will feel tension in your triceps (back of arms) and your chest. Try to keep your shoulders back. Perform as many of these as you can until you are no longer able to lift yourself. Take a rest and go through 2 more sets to failure. You can increase the difficulty and target your core by performing this movement with your legs fully extended in front of you.
Start with these simple workouts at work and not only will notice a boost in your metabolism, but the results will motivate you into making further healthydecisions!
Patrick Lohman, MS, CSCS, is an ergonomics consultant and fitness/nutrition specialist for many large corporations and small businesses across the U.S. He has worked with thousands of end users, helping them reach their fitness/nutrition goals and finding creative solutions to their health and productivity issues.
Are you a high-duration computer user? Do you suffer from a lack of mental focus, eye strain, back/shoulder/neck discomfort, or other general health risks from your sedentary lifestyle. Try a solution that's customized just for you! Office Strong is a natural dietary supplement that is specifically formulated for the inactive lifestyle of computer users. It works to improve focus, energy, memory, eye health, circulation, nerve function, discomfort, fatigue, and other ergonomic issues. Learn more at http://www.getofficestrong.com orhttp://www.facebook.com/getofficestrong
Article Source: http://EzineArticles.com/?expert=Patrick_N_Lohman
No comments:
Post a Comment