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Physical Fitness Exercises: Level 2This is the place to go after you've mastered and feel comfortable getting through the forms outlined in Physical Fitness Exercises Level 1. These also work well, as a great way to start your day, or as a warm up to the basic weight lifting exercises. No matter what level of fitness you are currently at... Working some exercises into your weekly routine can be of great benefit to your health and well being. It doesn't matter whether you are at Level 1, 2, or 3... If you want to build lean healthy muscle for burning calories, you should be doing some form of physical fitness exercises. Physical Fitness Exercises for Flexibility:1) Double Knee Pull: to stretch lower back and buttocks. Lie on back, hands at sides. Pull legs to chest, lock arms around legs, pull buttocks slightly off ground. Hold for 10 to 15 counts.Suggested repetitions: 3 – 5. 2 ) Seated Pike Stretch: to
stretch lower back and hamstrings. Sit on floor, with legs forward,
knees together. Exhale and stretch forward, slowly sliding hands down
to ankles. Stretch only as far as is comfortable and use your hands for
support. Hold for 5 to 8 counts. Don't bounce, Return to starting
position inhaling deeply. 3)
Chest Stretch: to stretch muscles in chest and shoulders. Stand
arm-length distant from a doorway opening. Raise one arm shoulder
height with slight bend in elbow. Place hand against door jamb and turn
upper body away so that the muscles in chest and shoulders are
stretched. 4)
Seated Stretch: to stretch lower back and hamstrings. Sit on floor one
leg extended to your side and one leg bent comfortably in front of your
body. Supporting your body weight with your hands and keeping your back
straight, lean forward until you feel a comfortable leg and hamstring.
Hold the stretch for a few seconds, exhaling. Switch sides. Physical Fitness Exercises for Strength:1) Arm Curl: to strengthen arm muscles. Use a weighted object such as a book or a can of vegetables or small dumbell. Stand or sit erect with arms at side, holding weighted object. Bend your arm, raising the weight. Lower it. Can be done seated.Suggested repetitions: 10-15 each arm. 2) Arm Extension: to tone muscles
in the back of the arm. Sit or stand erect with arms at sides. Holding
a weighted object of less than 5 pounds, overhead. Slowly bend arm
until head. Slowly extend arm to The arm curl and arm extension
separately or together, alternating seated. 3) Modified Knee Push-up:
to strengthen upper back, chest, and back of arms. Start on bent knees,
hands on floor and slightly forward of shoulders. Lower body until chin
touches floor. Return to start. 4)
Calf Raise: to strengthen lower leg and ankle. Stand erect, hands on
hip or on back of chair for balance. Spread fee 6" to 12". Slowly raise
body up to toes, lifting heels. Return to starting position. Breathe
normally. Head back to the
top of Physical Fitness Exercises Level 2 Move on to Physical Level 3 Take it a little easier at Level 1 Use these Physical Fitness Exercises in a Television Workout Routine Go to the 7 Habits of Weight Loss Home  
The
information found in and throughout The 7 Habits of Weight loss
(www.7habitsofweightloss.com) is not intended as a substitute for the
advice or treatment that may have been prescribed by your physician.Information
found here should NOT be construed as definitive or binding medical
advice and is NOT intended to diagnose, prescribe, nor endorse any
brand of products or services. Always seek the advice of your physician
or other qualified health provider prior to starting any new weight loss or exercise regimen or with any questions you may have regarding a medical condition.
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