Couch Potato

Overview
You need to exercise to stay in shape, but some people just hate to work out. But if all
you want to do after a hard day at work is to flop down on the couch, you are not
necessarily doomed to life as an unhealthy couch potato. With these simple activities, it
seems you can have your couch time and keep fit, too.
Suck in that Gut
When you think about sucking in your tummy flab, it is usually as a temporary fix or a
way to hide your poochy belly. But the action of sucking it in is a way to reduce that
gut. Fitness instructor Julie Tupler has written several books targeted toward new
mothers recommending that they use this method to reduce their post-baby bellies. This
type of exercise, which targets the transverse abdominal muscles, can benefit men as
well as women. All you need to do is pull in your belly as hard as you can, then hold it
for 10 to 15 seconds and release it. Do three sets of 10, or more if you can, and work up
to holding in your belly from 30 seconds to one minute.
Work Out While You Sit
There are exercise machines that will allow you to exercise while remaining seated on
your couch. A mini pedal is like an exercise bike, only smaller and less expensive, while
a mini stepper will allow you to go for a "walk" without getting up off your butt. Using
these types of machines may allow you to burn about 100 calories per hour, so if you
watch TV for three hours, that will burn off about the equivalent of one piece of cherry
pie.
Take a Commercial Break
If you'd like to watch your shows in peace but don't mind missing a little commercial
time, get up and walk around during each and every commercial break. Walk around the
room, walk around the house, walk to the bathroom, even walk to the kitchen if you
must -- but avoid grabbing any high-calorie snacks. If you prefer, you can even stay
right where you are in front of the TV, just get your behind off the couch and walk in
place while the commercials last. Since commercials tend to take up about 20 minutes
out of each hour of TV time, in three hours' worth of viewing, you'll have walked for an
hour and burned about 170 to 200 calories.
Use Your Imagination
You may increase your fitness level just by imagining yourself exercising. Dave Smith,
a senior lecturer in Sport Psychology at Manchester Metropolitan University, performed
a study in 2001 in which three groups of students were asked to test the strength of their
pinkie fingers. One group performed finger-strengthening exercises, while the other
group was asked to merely imagine themselves performing those exercises. While the
group that did the exercises was found to have increased its strength 33 percent after
four weeks, the group that just imagined the exercise also increased its finger strength
by 16 percent. It would seem that your brain is capable of retraining itself to increase
your fitness level, even if your body doesn't put in all of the work.
Read more:
http://www.livestrong.com/article/326850-couch-potato-exercises/#ixzz1R9RPQspe
Aerobic Conditioning
Aerobic conditioning, also called cardiovascular exercise or cardio, helps you manage a
healthy weight and improves the health of your heart and lungs. Perform 20 to 30
minutes of aerobic conditioning three or four days a week as recommended for healthy
adults by the American Academy of Orthopaedic Surgeons. A couch potato may need to
start with a five- to 10-minute aerobic conditioning session and increase the amount of
time as his level of fitness increases. For individuals who prefer to sit, use seated cardio
machines such as the recumbent stationary bike or a rowing machine while watching
television.
Flexibility Exercises
Perform flexibility exercises as part of your couch potato workout plan. Stretching
improves your range of motion, reduces your risk of injury and lessens muscle tension.
You can perform plenty of simple stretching exercises while seated or lying down --
even while watching television. Neck circles, hand circles and shoulder circles work
well from a seated position. Lie down on the floor and stretch your arms over your head
to stretch out your upper back and then hug your knees to your chest to stretch your
lower back. Sit up, extend your legs and reach for your toes to stretch your hamstrings
and calves.
Strength Training
Strength training tones your muscles and builds strength in your bones. Developing
strength makes everyday activities easier such as carrying groceries or opening a jar.
Free weights, ankle weights and resistance bands are inexpensive pieces of fitness
equipment you can use in the comfort of your own home, while sitting on the couch or
lying on the floor. Perform bicep, triceps and deltoid free weight exercises while sitting
at the edge of your seat. Take out your resistance band for a full body workout using
exercises you can perform while seated or lying down; as you get stronger, switch to a
band with a higher resistance rating. Strap on ankle weights to intensify leg lifts you
perform while lying down.
Read more: http://www.livestrong.com/article/373502-couch-potato-workout-plan/

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Overview

Suck in that Gut

Work Out While You Sit

Take a Commercial Break

Use Your Imagination

Read more: http://www.livestrong.com/article/373502-couch-potato-workout-plan/

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