Get Up, Stand Up

Bob Marley gives great health advice!  A number of studies indicate that sitting for long hours causes serious health problems.  We see a high percentage of people with muted hips, struggling with full extension.  What other affects could it have?  A study at the University of Missouri concluded, "It is time to consider excessive sitting a serious health hazard, with the potential for ultimately giving consideration to the inclusion of too much sitting (or too few breaks from sitting) in physical activity and health guidelines," (Hamilton, et al).

Get up and move around.  Studies indicate that exercise alone does not compensate for prolonged sitting, with increased risk of diabetes.  Dr. Hamilton goes so far as to say, "These studies demonstrate a significant impact of inactivity on a par with smoking."  Sitting could be as bad as smoking?  Get up, stand up.  Let Bob be your guide today:

Today's Workout

"Annie with a Friend"

 100-80-60-40-20

• Jump Rope double-unders
• Situps

With a partner, do a combined 100 double-unders and situps, then 80, etc.  Both partners can be exercising at the same time.

If you are doing this alone, do 50-40-30-20-10 of each exercise.

Today's Endurance Workout

Wait 3 hours after Today's Workout and do ONE of the following:

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)