The Rancan Sisters Article:

No Excuses - Everyone has a Towel

By: The Rancan Sisters

This is a great home or travel workout, designed by the Rancan Sisters.

All you need is a towel. We've designed a workout that you can do at home or if you are travelling, try this routine in your hotel room.

The workout focuses on flexibility, stretching and includes a dynamic power move. Often flexibility training is neglected. Most people partake in aerobic activity to improve their cardiovascular endurance and burn fat. They also weight train to maintain lean muscle tissue and build strength

BUT Flexibility is an essential component of a fitness routine, it allows:

1. Greater freedom of movement and improved posture
2. Increases physical and mental relaxation
3. Releases muscle tension and soreness
4. Reduces the risk of injury

Some people are naturally more flexible. As they grow older, they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. The less active you are the less flexible you are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Before you stretch take a few minutes to warm up as stretching cold muscles may increase your chances for injury.

Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. 5-10 minutes.

Breathe! Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension. Hold the stretch for 15-30 seconds, relax and then repeat the stretch two to four more times.

Avoid these stretching mistakes:

• Don't bounce a stretch
• Don't stretch a muscle that is not warmed up
• Don't strain or push a muscle too far - If a stretch hurts, ease up
• Don't hold your breath during a stretch - continue to breathe normally
  

EXERCISES

1. Hold towel stretched out slightly wider than shoulder width apart. Lift arms overhead and behind your back slowly. Chest stretch.
2. Hold towel as above and bend torso sideways. Lateral back stretch.
3. Lift one end of the towel above your head, reach behind your back to grab hold of the towel Triceps stretch.
4. Sit on the floor and reach towards your toes and hook the towel around your feet. Lower back and hamstring stretch.
5. Dynamic strength power move. Position yourself in a high pushup. Place the towel under your feet and slide your feet, pike style towards your hands in an upside down V. Upper body, abdominal and bottom.

The Rancan Sisters of 'Good Morning Australia' fame are back with a fresh approach to keeping fit! Australia's most famous fitness family from the 1980s and 1990s have re-emerged from stints in LA and are now offering the most up-to-date knowledge on the new holistic direction in fitness.
www.rancansistersfitness.com.au

Adele and Lisa Rancan have shared some great tips, information and ideas on fitness, exercise, weight management, healthy eating and more with Mum Zone readers!

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