WELL-BEING

Sheri

POSTED: Tue, 11/16/2010 - 1:32pm

Strength Training

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.
REPLIES 25  (Jump to bottom of page)

JSB

POSTED: Tue, 12/07/2010 - 9:24pm

Hi Sheri

I haven't given up.Just had an attack of old ladyness....arthritis has flared up in my knees.OUCH!Starting Physio on Thursday and am on effetive med.for pain and inflammation.I bought a Balance Ball and will start that tomorrow.This evening,it will be weights,seated.ONWARD!!

JSB

POSTED: Tue, 11/16/2010 - 5:42pm

Many many many thanks to you Sheri

This is so helpful.I am an inveterate couch potato.Well more like a computer potato.BUT as I climbed aboard the bus to go to work(I could easily have walked),my knees were screaming obsceneties at me.It is all down to a lack of fitness and flexibility.Then a woman got on ,likely 10 years older than me and she could barely move.I do NOT want to be like that,ever.And it is never too late to start.And according to some pundits,strength training keeps you mentally sharp,as well.I will work out at home as I despise Gyms and will check out that site you mentioned.Thank you again OXO

Sheri

POSTED: Tue, 11/16/2010 - 9:16pm

A few other thoughts

Jean, I am SO SO excited for your new adventure! And you are right. It is never too late to start. I've seen people (as you probably have as a nurse) who started in their 60's and 70's and saw results. Anyway, a gym is not needed at all. Some handweights of 3-10 pounds and some resistance bands, a sturdy chair, and some instruction (through videos or personal trainer) is all you need. Other websites - the personal training certification organizations will sometimes have information on exercise and most have the ability to find certified trainers in your area. (American Council on Exercise, ACSM, National Academy of Sports Medicine are three of many.) And some tips that help stick with it -- keep the equipment near my computer so I can take a break to use them and they remind me to do it. Or, as you say you're on the computer a lot, setting a timer for every hour to remind you to do some helps. Start slow and do what makes you feel alive. Enjoy!

JSB

POSTED: Fri, 12/17/2010 - 9:59pm

Hi Sheri

still exercising,at a quieter level,due to knee pain.physio too,keeping me busy.

JSB

POSTED: Tue, 11/16/2010 - 10:24pm

Thoughts

Great ones.I have a resistance band,very easy to use and store near the computer.I will get a timer.And at least get up and stretch.I am 66 and want to remain a healthy 66 .People say I look much younger,but lately I feel every minute of it.I am seriously considering a personal trainer for 2 sessions as you suggested.That will have to wait until after Xmas.What do you think of Balance balls?You know as with so much else "enjoy" is the operative word.Thanks for all your kind help.OXO

Sheri

POSTED: Wed, 11/17/2010 - 12:15pm

Balance Balls

If your balance is already good, one would be great to sit on while you work at your computer (assuming it is the right height for your arms/wrists). That would engage your muscles while you sit. If your balance is not great right now, then they are much more fun to do crunches on than on the floor (Just be near something you can hold on to as you get off, in case it trys to roll out from underneath you. Whoops!)

JSB

POSTED: Wed, 11/17/2010 - 5:58pm

Thanks

I do think they are good and I think I will ask my Physio at work to suggest a size for me.And since getting on the floor to exercise is a no go for me,it would fit the bill for crunches and other abs. and back moves.It will also help with my balance,as I age.

Sheri

POSTED: Thu, 11/18/2010 - 2:11pm

You're welcome and I found another site

Jean - I was looking at the Gaiam website. They have good videos and more impt, they have FREE web-videos on site. I just saw one for a 6 minute starter routine. Every video I've ever bought from them was good if not great.

JSB

POSTED: Thu, 11/18/2010 - 7:21pm

Wow

I am loving this website.Already found 2 short videos I will do.Thanks.

JSB

POSTED: Fri, 11/19/2010 - 9:13pm

Videos

I did the Toning one and loved it.Checked out the Dance one and will try that,next.Did my walk and water thing today,too.Thanks.

Sheri

POSTED: Thu, 11/18/2010 - 10:02pm

Thought about you

when I was doing my strength training tonight. I needed a little "fun" with it, so I popped a movie in to watch part of while exercising.

JSB

POSTED: Thu, 11/18/2010 - 10:17pm

All good vibes

gratefully received.How did your strength training go?

Sheri

POSTED: Sat, 11/20/2010 - 2:18pm

ok

I didn't get it all in, but something is better than nothing and it was enjoyable with the movie.

JSB

POSTED: Sat, 11/20/2010 - 7:37pm

Right you are

The thing is to keep at it.Something I have failed at before.Today,I walked a fair distance and will do a few exercises with my Thera-band.It really helps to share with you.It gives it a greater value.

Sheri

POSTED: Mon, 11/22/2010 - 7:13pm

Agreed!

Congrats on your walking and thera-band exercises. I'm glad that sharing with me gives it greater value. You, Jean, are of great value and worth taking care of -- keep up the great work. How are the videos going?

JSB

POSTED: Mon, 11/22/2010 - 7:28pm

Hi

Did the Toning video.I really like that one.Now I will pull out my weights and do some reps.Caring for myself is a work in progress and I thank you from the bottom of my heart,for the support,kindness and education.PS Do you have this problem when watching videos on your computer?They keeping stopping and require prompting to continue.Most vexing.Any ideas how to stop that?OXO

Sheri

POSTED: Tue, 11/23/2010 - 5:08pm

Hmmm

That is vexing. I don't experience that. If you know any "computer gurus" they might have an idea.

JSB

POSTED: Thu, 11/25/2010 - 9:52pm

It seemed to work

better today,after I waited awhile to let the video load.And I did 3 videos....Toning,Dance and Walking.Found out how stiff I am.But felt good afterwards.YAY!

JSB

POSTED: Mon, 11/29/2010 - 7:00pm

Checking in with my Guru of Strength

Slowed down for 2 days but back at it today.A really good walk with hill and stairs.Theraband later or a few standing Yoga poses.Did I tell you I HATE getting on the floor to exercise?

JSB

POSTED: Tue, 11/23/2010 - 8:21pm

Checking in with my Guru of Strength

Did a series of exercises with the Theraband.Moving slowly onward and upward.I feel trimmer and have less back pain when I bend.I expect I am not actually trimmer but it is the mind -body connection at work.I am often cut off from my body and live in my head.This is healthier and I am on the road back to being bien dans ma peau.Thank you.

I will ask my neighbour,who is more computer savvy than I.

Sheri

POSTED: Fri, 12/03/2010 - 10:28am

congrats

on having less back pain. And as far as getting on the floor to exercise, if you get with a trainer, let him/her know you only want sitting/standing exercises for now (later, add exercises on/off floor, as that is how we train ourselves to get on/off floor for the rest of our lives). Example - wall push-ups are a great upper body standing exercise vs pushups on the floor. And it is thrilling that you are connecting your body and mind again. Spirit leading to mind/emotions, then mind/emotions leading to body and all 3 being connected is the best path I've found. Living in your body, out of your spirit, via your mind/emotions...what a fabulous way to live. (And I suffer when I don't live that way.) Alas, I digress from strength training.

JSB

POSTED: Fri, 12/03/2010 - 1:22pm

Thank you

It feels wonderful to feel stronger.I tried wall push ups today.Baby steps as I don't want to cause injury.You know,I don't think you digressed at all.It is about strength,physical,mental,emotional and spiritual(or in spirit)It does not pay to ignore one in favour of another.Many stressors lead us to do that and it is real work to stay connected and whole.Be very well.

Marilyn

POSTED: Fri, 12/03/2010 - 11:14am

Jean or Sheri

Could you please give me the link to those videos as I need to do some excercise at home during the festive period as I find I keep missing my classes due to weather or other eventualities. Thank you.

JSB

POSTED: Fri, 12/03/2010 - 11:33am

Mornin'

Google Gaiam and once on the site click on the videos link.Let me know how you do.OXO

Sheri

POSTED: Tue, 11/16/2010 - 1:43pm

Website/TV

I found one website/TV program. Called "Building Bodies TV". On the website they have a video link at the bottom. The videos have some beginner and some advanced exercises, but great form is shown regardless. Does anyone else have TV shows or websites to recommend?


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