POSTED: Tue, 11/16/2010 - 12:32pm
In response to question about strength training ideas - To Jean and anyone else curious about starting Strength Training - Here are some basic ideas, in no particular order. 1. Focus on exercises that move multiple muscles at the same time. For example, a push-up uses chest, shoulders, and arms. Whereas, a bicep curl primarily uses just your bicep. Both are good. But when you are starting, using multiple muscles cuts down on the total time. Exercises I do that use multiple muscles -- Squats (hold onto counter if needed), push-ups, and low-pulley row for back. For the low-pulley row at home, get a "Resistance band", sit on the floor with your legs out straight. Put the resistance band around your feet, holding onto each end with your hands, your arms will be fairly straight. Pull the band toward you, until your elbows are behind you. Unless you have joint problems, these three are good to start with. 2. Breathe. Never hold your breath while training. 3. Warm-up (walk around, move your joints around) 4. Stretch after. 5. If you feel the muscle working, fine. If anything hurts, STOP! 6. Check out websites for video demos. Also, there are exercise programs on TV that show proper form and give lots of ideas on what to do. 7. If you can afford 2 sessions with a Personal Trainer, that helps a lot. Just tell them you want to learn a couple of exercises "Per Body Part". In the first session they teach you. Do it on your own for a week. Then in the second session have them check to make sure you are still doing them correctly. (It is like learning anything new. It will feel awkward and you won't remember it all. That's ok.) 8. For general strength, two times per week is fine. 9. If you have ANY joint issues, PLEASE work with a physical therapist before doing exercises around that joint. The LAST thing you want to do is make something worse. I hope the ideas help. If I find a good website with demos, I'll pass that along.