Welcome to your health and fitness guide.  In my last article, we focused on setting a walking or jogging exercise plan. I hope that you have been committing yourself to your overall exercise plan.

In this issue, I am going to be introducing several exercises which will be build strength throughout your body.  Over the next few weeks, I am going to be focusing on different body parts.  For today's issue, we look at exercises for your arms. Many ladies are often scared to start a weight program. 

The most common reason is that they believe that by lifting weights that they are going to end up with gigantic muscles.  I promise you that you will not end up with big muscles if you lift weights. The only way that this would happen is if you spend several hours

a day lifting weights.  Most likely none of us have the time to spend four hours a day lifting weights. 

So there is no chance that we will look like a body builder by lifting a few weights. What do I use?  There is a wide variety of equipment that can be used in strength training including: · Hand weights · Gym machines · Theraband (stretchy rubber band) · Food items - such as bottles of drink, cans etc.  What are some great arm exercises? Today I am going to give you 2 arm exercises. Each of the exercises is described below:

How many of these should I do and how often? You should aim to do 3 sets of 8 reptitions of each of the above exercises. What this means is that you do 8 biceps curls, rest for 30 seconds and then do another 2 sets of 8. You should combine these exercises with your cardio work (walking/jogging). I would aim to do these arm strengthening exercises twice week.

Yours in health & fitness,

Monique

Please note:  Always consult with your doctor before beginning an exercise program, increasing your physical activity or have any other individual concerns.