Top 10 exercises for 2010

January 13, 2010 10:03:45 AM PST
Getting in better shape is on everyone's mind at this time of the year. Many people rush to join health clubs or take on ambitious workout programs on their own. But that's not necessary, according to Sharone Aharon, Fitness Trainer and Owner of Well Fit in Chicago. He says you can improve your fitness with just 10 simple exercises. No expensive equipment or gym membership is required.

Cardio work: it's the easiest, simplest and most effective way to get your body in shape, Sharone says.

  • Walking - can be done anywhere and safest way for developing cardio vascular fitness and optimal fat utilization
  • Interval training - boost your fitness level, maximizing calorie consumption and the best form of exercise for weight loss.

    Strength training: best for increasing muscle mass and basal metabolic rate. Focus on exercise that uses multiple muscles, Sharone advises. Start slow with light weight and change your routine every 4 to 6 weeks

  • Squats - develop all the major muscles of the lower body at once, back, gluts, hamstrings and quadriceps
  • Lunges - is an advanced and more functional form of squat
  • Pushups - work on the chest, shoulder triceps and the trunk core muscle
  • Rows - works all the major muscles of the upper back and biceps
  • Pull-ups - works mainly the back and shoulder muscles but also engage the biceps and forearm muscles
  • Abdominal work - useful in improving performance in most physical activity and improve lower back pain
  • Bridges - very effectively improve lower back strength
  • Hip abduction/adduction - will help stabilizing the hip knees and form lean line thighs.

    ABOUT SHARONE AHARON, President of Well-Fit

    Selected as the official coach for more than 50 triathlon and dualthon races since 2003, Sharone Aharon is founder and president of Well-Fit, a Chicago fitness facility and training center for triathalon athletes . Sharone founded Well-Fit in 1998.

    Prior to Well-Fit, Sharone was the program director at Brad's Gym in Chicago. From 1992-1994, Sharone worked as an Ergometric Technician at the Ribstein Center at Wingate Institute in Israel, assisting in sport science research measuring cardiovascular and pulmonary efficiency. Sharon was also a special agent in the Israel Ministry of Defense, as a member of security who also developed endurance and strength programs for the agents.

    Sharone has completed seven Ironman competitions, including three world championship competitions in Kona, HI. Sharone has a Master of Science in Sports Sciences from the University of Illinois at Chicago and a Bachelor of Science in Physical Education from Zinman College for Physical Education in Israel.

    In his spare time, Sharone works with blind athlete Heidi Musser in conjunction with See Different, recruiting volunteers to assist blind athletes to participate in sports.

    ABOUT WELL-FIT

    Well-Fit, a comprehensive triathlon, training and fitness facility and coaching company, creates world champions and everyday fitness heroes. Well Fit features gym membership, elite personal training, group training, private and online coaching, and swim, bike and running programs. Well Fit Coach Sharone Aharon delivers easy-to-understand programs based on scientific research and his competitive experience. Open channels of communication between coach and athlete ensure the customized "fit" of the training program. For more information, including schedule of classes and programs, go to WellFitInc.com.


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