TIP OF THE MONTH
Fitness/Strength training does not discriminate age. At any age, even after 60, you may start afresh by incorporating strength training including plyometrics and jumping or hopping in your daily exercise routine and gain the benefit. The key is to start slow, progress with care, and know your limit.
Burpees
Start with a jump and then go down on your hands. While holding your body with your hand, throw/jump your feet back and straighten your body to a push up position and jump back to front again to come up for a jump to the air.
Mountain Climb
Having your body in a push up position with a straight back. With your head looking up a little, bring one knee to your chest and then back to straight. Change to the opposite leg and repeat the same. After a few times, you can start ‘running’. Be careful not to slouch or bring your butt up too high. Try to do 10 repetitions with left and right leg movement as one rep.
Jumping Squat
This look very simple yet it is hard – go into a squat position and jump up as high as you can. You can even imagine throwing a basketball. Land softly into a squat position again and repeat up to 20 reps.
Jumping Lunges
Going down on a lunge position as shown in the picture. With both knees at 90 degrees, one in the front and the other at the back, jump and switch legs. Try using both legs as the force to jump and land softly. Repeat up to 10 reps.
Plank
Same as a push up position but have your elbows on the floor instead. Make sure that your abs are tighten in, activate your glutes and make sure the back is as straight as possible. Breathe normal and hold it for as long as you can. For a beginner, 30 seconds will be good.
Kannan
Founder of Mission Fit
Kannan Murugasan is a Personal Fitness Trainer with 16 years of experience and has accomplished 10 Ironman and 2 Ultraman Canada.
