Advice for work-at-home computer exercise regimen?

I work at home on the computer, and get so caught up in the job, that
I'll sit there for hours.
I've decided to set my alarm for every 1/2 hour and do a little
something (situps, stretches, light weight etc) for a couple of
minutes or so. I'm 46, male, and getting a bit heavy and slow
lately! I'm not in terriffic shape, but would like to improve that
gradually.

I've tried to devote an hour or so to the elliptical, but I always end
up skipping it due to incoming work, so I figured the every 1/2 hour
regimen might work better for me.

Anyone have advice for a well-rounded exercises I could do during
these mini-breaks? I have 2 20lb dumbbells sitting next to me.
Thanks!

<indendedheadlight@yahoo.com> wrote in message
news:1192644418.712930.30110@i13g2000prf.googlegro ups.com...
>I work at home on the computer, and get so caught up in the job, that
> I'll sit there for hours.
> I've decided to set my alarm for every 1/2 hour and do a little
> something (situps, stretches, light weight etc) for a couple of
> minutes or so. I'm 46, male, and getting a bit heavy and slow
> lately! I'm not in terriffic shape, but would like to improve that
> gradually.
>
> I've tried to devote an hour or so to the elliptical, but I always end
> up skipping it due to incoming work, so I figured the every 1/2 hour
> regimen might work better for me.
>
> Anyone have advice for a well-rounded exercises I could do during
> these mini-breaks? I have 2 20lb dumbbells sitting next to me.
> Thanks!

I wouldn't start with every 1/2 hour. Start with 2-3 times a day and
work up from there. Every 1/2 hour is possible but not at the start.

Almost any exercise could work for this. Pushups, pullups or chinups -
you name it. My vote goes to squats - figure out some version you can
do a lot of without undue fatigue. Try holding a door knob and doing
deep squats with your heels on the ground. Just do a few.

Just my opinion.

-S-
http://www.kbnj.com

Dnia Thu, 18 Oct 2007 o 02:12 GMT indendedheadlight@yahoo.com napisa³(a):
> I work at home on the computer, and get so caught up in the job, that
> I'll sit there for hours.
> I've decided to set my alarm for every 1/2 hour and do a little
> something (situps, stretches, light weight etc) for a couple of
> minutes or so. I'm 46, male, and getting a bit heavy and slow
> lately! I'm not in terriffic shape, but would like to improve that
> gradually.
>
> I've tried to devote an hour or so to the elliptical, but I always end
> up skipping it due to incoming work, so I figured the every 1/2 hour
> regimen might work better for me.
>
> Anyone have advice for a well-rounded exercises I could do during
> these mini-breaks? I have 2 20lb dumbbells sitting next to me.
> Thanks!

You could do one exercise every half an hour. What you can do depends
on your strength levels, mobility, skill and probably several other
factors (like smell of sweat, for example ;-)), but you could try some
of this:

Goblet squats (if you can't do dumbbell front squats)
"http://www.davedraper.com/site images/goblet-squat.jpg"

Dumbbell front squats
http://www.sandowplus.co.uk/Competit...scans/wl-35.jp

Split squats
http://www.t-nation.com/img/photos/0...g/image021.png
(just keep your rear leg straight and torso upright)

Overhead splits
http://www.arnica.com.au/images/snatch1.jpg
http://www.dynamic-eleiko.com/sporti...inal_ezg_2.jpg
(Like deep version on an Oly-lifting split, rear leg straight, front
leg goes as low as you can while still being able to balance weight
overhead. Use a dumbbell held in one arm.)

Thrusters
http://www.t-nation.com/img/photos/0.../thruster1.jpg
http://www.t-nation.com/img/photos/0.../thruster2.jpg
http://www.t-nation.com/img/photos/0.../thruster3.jpg

Turkish get-up
(You lie on the floor with a dumbbell in an outstretched arm, then you
get up.)

Pushups variation superseted with bent over fly variation.
(It's better to balance muscular development around your shoulder
joint.)

One-armed overhead squat
"http://www.irondiscipline.com/Exercise Pics/Overhead Squat Mid.JPG"
(It's for your shoulder health, and it isn't just stretching, so work on
it.)

Triceps dips off a chair or between chairs.

Well, you should get the idea by now. Don't try to do all of this
exercises. Pick some, which you can do properly, and work on some which
you want to do properly in the future. Try to do a lot of overhead work
and try to increase your shoulder mobility. It really pays off in the
long run (and you'll look better with some shoulder muscles too). Don't
be afraid of high reps or fast moves. They burn fat.

--
Andrzej Rosa 1127R

On Oct 17, 8:12 pm, indendedheadli...@yahoo.com wrote:
> I work at home on the computer, and get so caught up in the job, that
> I'll sit there for hours.
> I've decided to set my alarm for every 1/2 hour and do a little
> something (situps, stretches, light weight etc) for a couple of
> minutes or so. I'm 46, male, and getting a bit heavy and slow
> lately! I'm not in terriffic shape, but would like to improve that
> gradually.
>
> I've tried to devote an hour or so to the elliptical, but I always end
> up skipping it due to incoming work, so I figured the every 1/2 hour
> regimen might work better for me.
>
> Anyone have advice for a well-rounded exercises I could do during
> these mini-breaks? I have 2 20lb dumbbells sitting next to me.
> Thanks!



I used to do fifty push-ups every other hour. That took like two
minutes each time. I did that before going into the Army. I also
went jogging every morning with a friend from school or another guy
who was also joining the Army. I also had two 20-lb. dumbbells, with
which I'd do curls and lateral raises.

Stretch

<indendedheadlight@yahoo.com> wrote in message
news:1192644418.712930.30110@i13g2000prf.googlegro ups.com...
>I work at home on the computer, and get so caught up in the job, that
> I'll sit there for hours.
> I've decided to set my alarm for every 1/2 hour and do a little
> something (situps, stretches, light weight etc) for a couple of
> minutes or so. I'm 46, male, and getting a bit heavy and slow
> lately! I'm not in terriffic shape, but would like to improve that
> gradually.
>
> I've tried to devote an hour or so to the elliptical, but I always end
> up skipping it due to incoming work, so I figured the every 1/2 hour
> regimen might work better for me.
>
> Anyone have advice for a well-rounded exercises I could do during
> these mini-breaks? I have 2 20lb dumbbells sitting next to me.
> Thanks!
>

indendedheadlight@yahoo.com wrote in news:1192644418.712930.30110
@i13g2000prf.googlegroups.com:


> I've tried to devote an hour or so to the elliptical, but I always end
> up skipping it due to incoming work, so I figured the every 1/2 hour
> regimen might work better for me.

do 10 minutes of HIIT on the elliptical every day
(eg start with 10s sprint 20s walk/recover - for 5-6 minutes, as you get
fitter 30s sprint, 30s walk recover etc)

Also jump squats are good (no weights - jump as high as you can and land in
squat position)

However I would dedicate one 1/2hour a day to excercise, when you
colleagues are less likely to interrupt (eg lunch time)
rather than trying to do something every 1/2 hour

Lordy