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I HATE TO
EXERCISE!!!
I know, I know... I really do! But it really helps drop the pounds and
break those nasty plateaus and stalls!
Recently, as I lost a few pounds and my mobility has
gotten better, I have started to exercise a bit. The videos I had just weren't my
"style". My joints are so messed up that I can't do much "jumping around",
my knees tend to want to go sideways, and my ankles tend to crunch rather badly...
(I have osteo-arthritis) Running doesn't work for me either, because of my
joints, and because of my asthma... (yep, I'm a mess!) LOL I
didn't really want to join a health club (way, way to pricey!!) So, I
wanted to find an "at home" routine that I could do any
time. So, naturally, I started looking for web sites (being the
web-head that I am!)
Well, I couldn't find much, most sites were talking about how *great* exercise was, but weren't giving any specific movement instructions. A few
said to walk. No kidding, I knew that! LOL
Rather than getting frustrated and giving up,
(because I'm learning NOT to do that, right?) I had a vague recollection of a book on my own
bookshelf and after some diligent searching of the den, the bathroom, my
bedroom and the piles on the dining room table, I finally found my old
book in the laundry room... why didn't I look there first?? LOL
Most of these exercises are from the book "I Hate To Exercise", by StephenHuffaker, (ISBN 671-77186-8)
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Standard disclaimer - DO NOT begin any regimen of exercise without consulting with your physician!!!
Begin slowly with any exercise program. Remember, it's NOT supposed
to hurt. Talk to your doctor if you have ANY concerns at
all.
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Twice a week, do one set of 10-15 reps of each of these exercises. Once you
can breeze the routine without breaking a sweat or feeling achy afterwards,
three times a week. When that becomes relatively easy, increase the number
of repetitions to doing two sets of each exercise. You should see a difference in the form of firmer, tighter muscles within six to eight weeks.
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Stretch Up
This is a good stretcher for the whole body. It can be used as a warm-up and cool down. 1. Standing upright with arms by your side, stretch all
muscles as high as you can toward the ceiling. Come up on your tiptoes, stretch your stomach, your chest, arms and even your fingers. Give the
legs, stomach and hands an especially good stretch. 2.Hold for a few
seconds, then come down to complete one turn. Do ten repetitions. This is
a good way to begin and end your workout.
Easy Push-up
1. Lie on your stomach, bend your knees and cross your ankles. Bend your elbows and place your palms on the floor a bit to the side and in front of
your shoulders. Straighten your arms and lift your body so you're balanced
on your palms and knees. Tuck your chin a few inches toward your chest so your forehead faces the floor. Tighten your abdominals. 2. Bend your elbows
and lower your entire body at once. Rather than trying to touch your chest
to the floor, lower only until your upper arms are parallel to the floor. Push back up.
Basic Sit-up
1. Lie on the floor with your feet hip width apart. Cradle your head in your
hands without lacing your fingers together and with your elbows rounded slightly inward. Tilt your chin a small way towards your chest and pull your
abdominal muscles in. 2. Exhale through your mouth as you curl your head, neck and shoulders up off the floor. There is no need to fully sit up,
simply raise your shoulder blades off the floor. Hold at the top of the movement for a moment, then inhale as you slowly lower down.
Leg Lift
The leg-lift is designed to strengthen the muscles of the stomach, chest and
legs. Lie full length on your back with your arms along your sides. Lift the feet up about six inches off the floor, and hold them there about 10
seconds. Your head may come up naturally as your stomach tightens to bear
the weight of your legs. Gently lower legs, to complete one turn.
Knee Lift
This exercise is done in two counts. 1. Standing upright, bring the right
leg upward toward the chest, bending it at the knee. 2. In the same motion
grasp with both hand and pull further upward toward the chest. Then repeat
the same procedure with the left leg to complete one turn.
Side Bends
1. Standing upright, widen legs to shoulder width, resting hands on hips.
2. Remaining upright, bend to the right, forcing the waist and hips to move
to the left. Legs and right knee should also stretch to the left. Repeat the
movement four times for one turn, then begin on the left side.
Stretcher
Stand upright, feet apart, even with shoulders. Bend knees slightly. Place
hands on hips for starting position. 1. Bend at waist and touch the floor
in front of your left foot with your fingertips (or bend as far as you can)
2. Swiftly raise up approximately 8 inches, then touch the floor halfway between your legs. 3. Raise up again, and touch the floor in front of your
right foot. 4. Come back up and bend slightly backward, stretching your back muscles gently, to complete one full turn.
Running in place
Begin slowly, by merely marking time with a left and right beat as though you were marching. Slowly quicken into a jogging motion, lifting knees so
that the feet come about two inches off the floor. Count one count each time the left foot touches the floor. As the run become natural for you,
you may want to swing your arms a little for balance. Don't get yourself all
out of breath. Begin with 100 repetitions, and increase to 200 slowly. If
you desire more of a workout when you feel good, merely bring the knees a bit higher.
Neck Drill
Here is a good exercise to loosen your neck and upper spine. It will help
you prevent neck and shoulder fatigue. Standing upright, hands on hips, bend head to one side. Then follow by bending forward, to the opposite
side, and to the back. Make three revolutions one way, then reverse direction and do another three. When you are finished "shake out"
shoulders, arms and head, gently.
Do another set of "Stretch Ups" to warm down.
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More Advanced Exercises
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You can add these as you gain endurance, or substitute them for one of the
other exercises for variation.
Arm Thrust
This exercise is something like punching a heavy punching bag, like in Rocky, only without the bag. It is meant to condition the arms and
shoulders and to build endurance. Begin slowly, and make sure your arms are
warm from other exercises before you attempt this one! 1. Assume a position
with the legs spread to shoulder width, knees slightly bent, feet lined up
evenly. Square off your shoulders, with one arm extended in front of you,
the other cocked back by your side, elbow bent, hand level with your hip. Close both hands into fists, palm down. 1. Throw a vigorous punch with the
back arm, simultaneously returning the other arm to the back position. 2.
Repeat the maneuver to complete one turn. Switch hands right, left, right,
left - forward, back, forward, back. Make each punch vigorous, but keep your shoulders and arms tightly compact, so you do not over-swing and injure
your joint.
Complete ten turns.
Squat Thrust
This is a bit more active. It is designed to strengthen the arms, chest, back and legs, and to increase endurance. It is an advanced exercise that
you probably won't want to do when you first begin an exercise program, until you have built up your endurance a little. 1. Begin in the standing
position, knees slightly bent, and quickly drop to the ground into a squatting position with your palms on the floor. 2. Lean forward and throw
your legs quickly to the rear, stretching them out to their full length, and
supporting yourself by your arms, landing on your toes, as if you were going
to do a full push-up. 3. pull your legs back under your body, returning to
the squat position. 4. Rise up to the standing position to complete one full
turn.
Ten repetitions is a pretty good workout!!
Lisa Alekna
1/25/2000 |
