A regular fitness routine is vital to maintaining a healthy, balanced lifestyle. Find out how Martha stays fit and read about her favorite exercises and props.
I have always led an active life:
working full time, gardening, homekeeping,
tending family and pets. But
it wasn’t until my early 30s that I discovered
the tremendous value and
importance of structured physical
workouts several times a week. Since
then I’ve tried a wide variety of exercises,
and now I have a sensible program
that keeps me strong, flexible,
clear minded, and energetic.
Of course, the biggest challenge in
figuring out the most effective workout
routine is finding the time to do it.
Squeezing in an hour or even a half
hour a day of exercise that increases
heart rate, tones muscles, and improves
flexibility is essential to looking
and feeling good. A proper diet,
good skin care, and regular medical
checkups round out a personal care
regimen – and we should all have such
a program, no matter what.
Trying different types of workouts
is the key to finding a routine that
keeps you motivated. Almost every
community has a gym that offers
classes and trainers to help structure
an exercise program. When I lived in
Westport, I started at a dance studio,
where a lovely couple held daily classes
incorporating stretching, aerobics,
and weight-bearing exercises. After
that, a few great gyms were built in my
town, and I worked out with a trainer,
learning how to use a treadmill and
other big machines.
For me, working with a trainer, for
30 or 60 minutes several times a week, is a great way to stick to a program
and stay in shape. When I moved to
Bedford, I was introduced to Mary and
Mike Tedesco, who run Body Fit Personal
Training (marytedescofitness.com). Mary became my trainer, and I
have benefited greatly from her practical
and personalized exercise routine,
which is outlined here.
Mary is always chipper in the morning,
and her attentive and educated
approach keeps me strong and full of
energy–and anything but bored. |
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BALANCE BEAM
What The Beamfit Activity Beam (beamfit.com) is a foam plank that’s low to the ground.
It’s five feet long and six inches wide.
Why Exercising on a beam, rather than on the
floor, improves balance and engages the
core muscles along the spine and midsection.
Martha's Lunge In sneakers or barefoot,
place one foot in front of the other on the
beam, two to three feet apart. Square your
hips to the front, keeping your back straight
and shoulders relaxed and down. Bend
the back knee, toward the beam; make sure the front knee doesn’t bend past the toes.
Straighten both legs and repeat for a total of
20 lunges. Switch legs, and repeat 20 times.
TREADMILL
What It’s the quintessential cardio machine.
The springy conveyor belt helps absorb the shock
of each step, whether you’re walking, jogging,
or running. Common features include adjustable
inclines and heart-rate monitors, below.
Why Aerobic exercise, such as vigorous walking,
improves circulation, which boosts heart health.
Plus, it’s a great calorie burner.
Martha's Routine Start with a 10-minute walk at
a level 1.5 or 2 incline, going about 4 miles per
hour. Continue for 20 minutes more, increasing the
incline; or create an interval workout by walking
briskly between weight-training exercises.
TARGET HEART RATE
What Think of it as the sweet spot for
exercise. The goal is to keep your rate
within your optimal range, using a heartrate
monitor (treadmills often have one).
Why This kicks the cardiovascular system
into high gear and can boost weight loss.
Martha's Routine Mary’s formula is
simple: Subtract your age from 220.
Multiply that number by 0.65 for the low
end of the range and 0.85 for the high
end. (To learn more about target heart
rates, go to americanheart.com)
PILATES RING
What This flexible metal exercise ring
is 12 or 14 inches in diameter, with two
contoured grips on the outside.
Why The ring adds resistance to adduction
exercises, such as arm or inner-thigh
squeezes. The range of motion is minimal,
but the exercises have big benefits.
Two-Arm Squeeze Sit upright with
knees bent and feet flat on the floor. Hold
the ring with open palms in front of your
chest, right. Press with both hands and
release, 20 times. Then press and pulse,
20 times. Repeat for four more sets. This
strengthens the pectoral muscles and
biceps. Variation: Sit on a stability ball
for extra core work.
Raised-Arm Squeeze Sit upright, with
a grip on one shoulder and a hand on the
other grip, far right. Press and release,
20 times; pulse, 20 times. Switch shoulders,
and repeat the exercise. Repeat for four
more sets. This works biceps and triceps.
Bonus The Fitness Circle® Pro, by STOTT PILATES® (www.stottpilates.com), is light enough
to pack in a suitcase, so Martha can get
in a workout when traveling.
HAMMER CURL
What Strength exercises, such as hammer
curls, tone muscles using resistance
equipment such as weights or cables.
Why This type of exercise helps you
increase lean muscle mass, rev up the
metabolism, and burn more calories
at rest. Weight-bearing exercises also
help maintain bone density as you age.
Seated Hammer Curl Sit upright and
hold the dumbbells in a vertical position,
arms down with the elbows tucked into
the waist, left. Lift both weights toward
your shoulders, exhaling. Lower weights,
inhaling (keep a slight bend in the elbows).
Martha usually does 16 reps with 12½-
pound weights, two to three sets total.
Variation For a two-step hammer curl,
lift both weights halfway, pausing when
your forearms are parallel to the ground.
Lift the weights toward your shoulders,
and lower halfway, pausing again when
forearms are parallel to the ground.
Lower, and repeat for a total of 16 reps;
do two to three sets. |
ONE-LEGGED HAMMER CURL
What Building on the seated hammer
curl, this one-legged version improves
core strength, balance, and stability –
and gives the biceps and the standing
leg a workout, too.
Why This is the ultimate multitasking
exercise, working many muscles at once.
One-Legged Hammer Curl Stand upright
on one leg, with a slight bend in the
supporting knee, left; bend the raised
leg. Holding the weights in the vertical
position, lift them as in seated hammer
curl, for 16 reps using 12½-pound weights.
Switch legs for the second set.
MEDICINE BALL
What This heavy ball is used in many
conditioning exercises. The ones Martha
uses are 9 and 12 pounds each.
Why The medicine ball is another good
tool for core-strengthening exercises.
Varying the routine keeps the body alert
as it adapts to new tasks – “muscle
confusion,” as Mary calls it.
Medicine-Ball Twist Sit upright on
a stability ball, with your feet rooted
to the floor, your torso engaged, and your
shoulders relaxed, right. Holding the
medicine ball, twist twice to the left,
exhaling; return to center, and inhale.
Twist twice to the right. Repeat for a
total of 16 to 20 reps; do two to three sets.
SIDE BEND
What With free weights, a basic side stretch turns
into a toning exercise for the obliques (abdominal
muscles that run along the sides of the torso),
as well as the biceps, shoulders, and lower back.
Why The core muscles – the corsetlike support system
in the abdomen, lower back, and pelvis – play a key
role in spine health and posture. “Everything you do
starts with your core,” Mary says, from bending over
to twisting. Training these muscle groups helps keep
your body working properly and efficiently.
Side Bend With Weights Stand with your feet hipwidth
apart, above, with a slight bend in the knees.
Keeping your lower half stable, bend to the left, and
lift the right dumbbell toward your armpit. Move
laterally as if sliding between two panes of glass – don’t
lean forward or backward. Slowly straighten up;
bend to the other side. Repeat for a total of 16 reps; do
two to three sets. Martha uses 12½-pound weights.
STRETCHING
What Light stretches give muscles a chance
to lengthen after they’ve contracted in aerobic
and strength-training exercises. Plus, taking
the time to stretch clears the mind and helps
Martha get ready for her busy schedule.
Why The core muscles–the corsetlike support system
in the abdomen, lower back, and pelvis–play a key
role in spine health and posture. “Everything you do
starts with your core,” Mary says, from bending over
to twisting. Training these muscle groups helps keep
your body working properly and efficiently.
Knees to Chest Lie on your back. Bring your
knees to your chest, keeping the lower back
on the floor and your neck relaxed, right. Hold
knees with your hands, or wrap your arms
around them, clasping wrists or elbows.
Leg Extension Lie with both legs straight on
the floor. Lift the left leg to the ceiling, keeping
hips square and knees straight, below right.
Using your hands or a yoga strap, slowly lower
leg toward your body, pausing when you feel
the stretch. Repeat on the other side.
Hip Opener Lie on your back, with knees
bent and feet flat. Place the right ankle on the
left knee, bottom right. Using your hands
or a strap, bring left knee toward body, gently
pressing right knee open; both knees should
be at a 90-degree angle. Repeat on other side.
Bonus Canine company! Sharkey, above,
and Francesca tag along for the morning
workout. “They’re always there, doing their
little downward dogs,” Mary says.
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