Monthly Archives: September 2013

One legged squats

One legged squats – pistol squats on stairs

The one legged squat is an extremely effective leg and balance exercise which challenges your entire body.

If you find yourself waiting close to a set of stairs you are in a good position to do some one legged squats, or pistol squats are they are also called. Pistol squats can also be done on a flat surface but it’s easier if you do them on stairs, plus it’s good to have a bannister at hand to help with the balance.

One legged squats

One legged squats, or pistol squats, are great to do on stairs.

HOW
The supporting foot should be placed flat on the ground and remain so during the entire movement. Your upper body should be leaned forward and your arms extended to help keep your balance. Slowly squat down and at the same time keep your leg extended straight, then push yourself up again. Keep your abs tensed during the exercise. Don’t rush! You can either do several reps on one side and then switch, or switch leg in between each rep.

Once you get stronger you can also do one legged squats on a flat surface, but keep in mind that this puts more stress on your knees.

Joakim

Pin It
The complete Nano Workouts Collection

The complete Nano Workouts exercise collection

I have finally gotten around to collecting all Nano Workouts in one place. You can reach the page from this link or by pressing the WORKOUTS link from the top menu. Enjoy!

The complete Nano Workouts Collection

Find all Nano Workouts in one place

It’s now late September and I have been running this blog for just over a year and a half. During this time I have managed to draw and publish roughly 80 Nano Workouts. I came to the realization that it can be a bit difficult to browse around the site to find good and suitable workouts and I needed make an effort in collecting the workouts.

So here it is! I have collected all Nano Workouts into one page and I will be keeping it updated as more workouts are being added. If there’s one page you should bookmark then it’s this one.

Joakim

Pin It
woman walking stairs

It is about activity and intensity, not duration. Every minute counts.

A recent study from the University of Utah shows that when it comes to exercise, accumulated time counts just as much as a single longer workout. You might think I payed for the research because it’s dead on promotion for Nano Workouts.

woman walking stairs

Taking the stairs is a great way to sneak in exercise in your eveyday life.

The current US governmental recommendations are that for exercise to be effective you must to do 10 minutes or more at a time. Since I have been advocating short bursts of exercise for a long time it comes as no surprise that more and more research are supporting this.

People often complain that they don’t have time to exercise, even for 10 minutes. But this research shows that it’s about activity and intensity, not duration.

“What we learned is that for preventing weight gain, the intensity of the activity matters more than duration,” says Jessie X. Fan, professor of family and consumer studies at the U. “This new understanding is important because fewer than 5 percent of American adults today achieve the recommended level of physical activity in a week according to the current physical activity guidelines. Knowing that even short bouts of ‘brisk’ activity can add up to a positive effect is an encouraging message for promoting better health.”

Always take the stairs!
Joakim

Pin It