Saturday, March 30, 2013

NOT THAT COMPLICATED


My Photo


You Just Have to Move


I am posting this short video to encourage to go out and take a walk today. It is a beautiful day out and it is also the most basic of exercise. Simple movement will help to improve your health, burn a few calories, improve balance, strength and endurance. Get Up Get Moving because....

CHIT CHAT WON'T BURN FAT

BALANCING EXERCISES TO

My PhotoImprove Mobility



Before we start, especially if you have not been very active I recommend:

1.      Schedule a check up with your doctor to make sure your physical condition will tolerate a moderate exercise routine and won’t exacerbate existing problems.
2.      Start drinking plenty of water daily. I recommend you do this whether or not you are beginning an exercise routine. Your body needs water to function properly and rid itself of the toxins we ingest and absorb every day. Remember if you are thirsty you are already in the first stages of dehydration.
3.      Wear comfortable clothing that is loose and allows you to move easily without restrictions.
4.      Warm up the muscles you will be training during your routine. This can be accomplished by walking, moving your arms in a circular motion, jumping jacks, sitting and standing repeatedly, or using a jump rope. Blood flow to the muscles is important and movement increases blood flow.
5.      Stretch your muscles without straining them. Touching your toes, flexing your neck, reaching for the ceiling, bending at the waist, holding one bent leg in your hand behind you and pushing your leg against your hand, are all good ways to stretch your muscles without strain and injury. If you feel pain rather than just discomfort stop.

Exercise to Increase Balance

This is particularly important for older adults or folks whose physical health has been compromised in some way due injury or illness. As you begin to exercise and are doing weight training your balance will increase because your muscles are becoming stronger and you are building muscle. But it takes time to build muscle and can only be accomplished by consistently challenging your body and mind. Making the effort to weight train and eat for fuel rather than pleasure is the first step. In the meantime I believe it is important for you to include movements that are intended to increase your balance and strength. Up to now the majority of the routines have you sitting. So now I am going to ask you to Get Up Get Moving because…

CHIT CHAT WON’T BURN FAT

Gathering Your Equipment

1.      You will need two equally weighted objects such as small weights, water bottles, canned goods, bricks, or anything else that you are able to hold in your hands comfortably.

2.      2 sturdy chairs that are able to support your weight without moving or collapsing.
3.      One strong bath towel
4.      2 tennis balls
5.      One stretch band
6.      One exercise ball
7.      Pillow

*Note these items may be easily stored without changing the dynamics of the room by hogging up much space.

Stand on One Foot 
    
1.      Stand behind your chair and hold on with one hand.
2.      Raise the opposite leg and hold the position for 10 seconds.
3.      Repeat 12 – 15 x’s with each leg
4.      Do 3 – 5 sets
·        If you do not have a chair that you trust a wall is a good substitute.
·        As you become increasingly stable you may want to attempt this with the chair nearby but without holding on. 

Sobriety Test

1.      Choose a spot ahead of you across the room and focus on it.
2.      Raise your arms to your shoulders
3.      Walk forward to the spot placing one foot in front of the other so that the heel of the front foot touches the toe of the front foot.
4.      Walk approximately 20 – 25 steps and return to the starting point.
5.      Repeat 5 - 10 x’s

Balance Walk I

1.      Choose a spot ahead of you across the room and focus on it.
2.      Raise your arms to your shoulders
3.      Slowly walk forward to the spot placing one foot in front of the other and with each step stop and raise your back leg behind you. Bring your heel up towards your back.
4.      Walk approximately 20 -25 steps and return to the
5.      Repeat 5-10 x’s

Balance Walk II

1.      Choose a spot ahead of you across the room and focus on it.
2.      Raise your arms to your shoulders.
3.      Slowly walk forward to the spot placing one foot in front of the other and with each step stop and raise your back leg bring your knee up towards your chin.
4.      Walk approximately 20 – 25 steps and return to the starting point.
5.      Repeat 5 – 10 x’s

I know this may seem simple but it is important to keep at the forefront increasing your ability to function and perform as you desire. Your ability to move is more important than you may realize as recent studies show the mere act of sitting decreases your life span. 

See below

And the findings were sobering: Every single hour of television watched after the age of 25 reduces the viewer’s life expectancy by 21.8 minutes. By comparison, smoking a single cigarette reduces life expectancy by about 11 minutes, the authors said..Looking more broadly, they concluded that an adult who spends an average of six hours a day watching TV over the course of a lifetime can expect to live 4.8 years fewer than a person who does not watch TV.”
-NY Times-
Additional exercises to increase the strength in your legs and ankle will assist in increasing your balance and ability to move and perform better. As you get stronger and more mobile challenge yourself to gradually decrease the use of the chair progressing from 2 hands, to one hand to a finger eventually doing some of these activities without the chair. Be careful and be smart do not get ahead of yourself and whenever possible workout with a partner and always use caution.

Yet here I sit writing these blogs hour after hour not for my own enjoyment but because I believe you need help as I travel around and see the number of people who are compromising their own health. Some are compromised because of lack of knowledge and some due to lack of motivation. Here own this blog it is my responsibility to provide you with the information in it’s a simplest form so it is easy to understand and implement. So I hope you find the information beneficial and use it either for you or someone you care about.

So Get Up Get Moving and Grab a Partner cause…..

CHIT CHAT WON’T BURN FAT


Friday, March 29, 2013

MORE EXERCISE FOR




My PhotoANYONE ANYTIME ANYPLACE

Exercise





As I speak with people about exercising regularly, the primary reasons given for not exercising are either time to go to the gym, or lack of knowledge about what to do. First you may exercise where ever you are. The gym is a great place for many but can be intimidating for some and this is particularly true if you consider yourself to be out of shape. Negative body image is a huge deterrent to beginning an exercise program and the irony is these are the people who need it the most. If you do not have the experience, I recommend a certified personal trainer so that you are confident you are receiving proper instruction. You may also use the myriad of videos posted all over the web. Problem with this method is you do not know the background or experience of the person posting the information.

So if you are just starting to exercise and need information to begin. I am posting exercises you will be able to do at home with minimal equipment and time. Granted it will not turn you into a world class body builder but it will improve your health, body image. As with anything else being versatile is essential to overcoming barriers such as travel, work and weather. The exercises posted here will be simple things you may do at home, at the office or at the hotel.

So before we start, especially if you have not been very active I recommend:

1.      Schedule a check up with your doctor to make sure your physical condition will tolerate a moderate exercise routine and won’t exacerbate existing problems.

2.      Start drinking plenty of water daily. I recommend you do this whether or not you are beginning an exercise routine. Your body needs water to function properly and rid itself of the toxins we ingest and absorb every day. Remember if you are thirsty you are already in the first stages of dehydration.

3.      Wear comfortable clothing that is loose and allows you to move easily without restrictions.

4.      Warm up the muscles you will be training during your routine. This can be accomplished by walking, moving your arms in a circular motion, jumping jacks, sitting and standing repeatedly, or using a jump rope. Blood flow to the muscles is important and movement increases blood flow.

5.      Stretch your muscles without straining them. Touching your toes, flexing your neck, reaching for the ceiling, bending at the waist, holding one bent leg in your hand behind you and pushing your leg against your hand, are all good ways to stretch your muscles without strain and injury. If you feel pain rather than just discomfort stop.

Gathering Your Equipment

1.      You will need two equally weighted objects such as small weights, water bottles, canned goods, bricks, or anything else that you are able to hold in your hands comfortably.
2.      2 sturdy chairs that are able to support your weight without moving or collapsing.
3.      One strong bath towel
4.      2 tennis balls
5.      One stretch band
6.      One exercise ball
7.      Pillow

*Note these items may be easily stored without changing the dynamics of the room by hogging up much space.

Strength Exercises

Bicep Curls for the front of the arm above the elbow

1.      While seated in your chair, feet on the floor and palms of hands facing forward.
2.      Take your 2 equally weighted items and allow your arms to full extend towards the floor.
3.      With your elbows remaining in the same position by your side slowly raise the weight toward your shoulder and squeeze the bicep muscle when you can go no further.
4.      Slowly lower the weight to the starting position.
5.      Repeat 12 15 x’s = 1 set
6.      Do 3-5 sets for each arm
·        You may do one arm at a time alternating arms with each repetition.

Triceps Extension for back of arm above the elbow

1.      Seated at the edge of the chair, lean forward so your arms have room to move.
2.      Take 1 weighted item in each hand with elbows at the sides of your hips
3.      Without moving your elbows from the hips slowly raise the weights behind you as high as possible without locking the elbow joint and squeeze the muscle.
4.      Slowly lower the weights back towards the floor
5.      Repeat 12 -15 x’s= 1 set
6.      Do 3-5 sets

One arm bicep concentration curls

1.      Seated at the edge of the chair, spread your feet out wide and lean forward
2.      Take 1 weighted item place the back of your arm against your inner thigh and let your arm extend towards the floor without touching it.
3.      With your palm facing forward slowly raise your arm, bending at the elbow towards your torso, and squeeze the muscle tight.
4.       Slowly lower your arm back towards the floor.
5.      Repeat 12 – 15 x’s = 1 set
6.      Do 3 – 5 sets with each arm

Over head extensions

1.      Sit firmly in your chair, feet about shoulders width apart, and pick up one of your weighted items.
2.      Lift your arm above your head and use the opposite hand to support the weighted arm by placing it just below the crook in your elbow.
3.      Allow your arm to bend at the elbow and slowly lower the weight towards your shoulder without touching it.
4.      Slowly raise the weight back to the original position above your head.
5.      Repeat 12 – 15 x’s = 1 set
6.      Do 3 – 5 sets with each arm.

Seated bent over rows for the back

1.      Sit firmly in your chair feet together and lean forward until your chest is as close to your knees as you can and still remain balanced.
2.      Pick up your weighted item and with palms facing behind you close to the floor.
3.      Slowly raise the weight bending at the elbow align with your shoulder until your arms reach a ninety degree angle.
4.      Slowly lower the weight back towards the floor as close as possible without touching it.
5.      Repeat 12 – 15 x’s
6.      Do 3 -5 sets.

Underhand bent over seated rows for the back

1.      Sit firmly in your chair feet together and lean forward until your chest is as close to your knees as you can and still remain balanced.
2.      Pick up your weighted item and with palms facing forward close to the floor.
3.      Slowly raise the weight bending at the elbow align with your shoulder until your arms reach a ninety degree angle.
4.      Slowly lower the weight back towards the floor as close as possible without touching it.
5.      Repeat 12 – 15 x’s = 1 set
6.      Do 3 – 5 sets.

Here is another great muscle building, fat burning workout for you when you can get to the gym. Like the others it is inexpensive and easy to follow. I hope you do it and enjoy on those days you are stuck in the house or traveling from one hotel to another.

Get Up Get Moving cause…….

CHIT CHAT WON’T BURN FAT

Thursday, March 28, 2013

EXERCISES FOR ANYONE, ANYTIME,


How Fit Can You Get



Anyplace 2









Good Afternoon Everyone,

As I speak with people about exercising regularly, the primary reasons given for not exercising are either time to go to the gym, or lack of knowledge about what to do. First you may exercise where ever you are. The gym is a great place for many but can be intimidating for some and this is particularly true if you consider yourself to be out of shape. Negative body image is a huge deterrent to beginning an exercise program and the irony is these are the people who need it the most. If you do not have the experience, I recommend a certified personal trainer so that you are confident you are receiving proper instruction. You may also use the myriad of videos posted all over the web. Problem with this method is you do not know the background or experience of the person posting the information.

So if you are just starting to exercise and need information to begin. I am posting exercises you will be able to do at home with minimal equipment and time. Granted it will not turn you into a world class body builder but it will improve your health, body image. As with anything else being versatile is essential to overcoming barriers such as travel, work and weather. The exercises posted here will be simple things you may do at home, at the office or at the hotel.

So before we start, especially if you have not been very active I recommend:

1.  Schedule a check up with  your doctor to make sure your physical condition will tolerate a moderate exercise routine and won’t exacerbate existing problems.

2.      Start drinking plenty of water daily. I recommend you do this whether or not you are beginning an exercise routine. Your body needs water to function properly and rid itself of the toxins we ingest and absorb every day. Remember if you are thirsty you are already in the first stages of dehydration.

3.      Wear comfortable clothing that is loose and allows you to move easily without restrictions.

4.      Warm up the muscles you will be training during your routine. This can be accomplished by walking, moving your arms in a circular motion, jumping jacks, sitting and standing repeatedly, or using a jump rope. Blood flow to the muscles is important and movement increases blood flow.

5.      Stretch your muscles without straining them. Touching your toes, flexing your neck, reaching for the ceiling, bending at the waist, holding one bent leg in your hand behind you and pushing your leg against your hand, are all good ways to stretch your muscles without strain and injury. If you feel pain rather than just discomfort stop.

Gathering Your Equipment

1.      You will need two equally weighted objects such as small weights, water bottles, canned goods, bricks, or anything else that you are able to hold in your hands comfortably.

2.      2 sturdy chairs that are able to support your weight without moving or collapsing.
3.      One strong bath towel
4.      2 tennis balls
5.      One stretch band
6.      One exercise ball
7.      Pillow

*Note these items may be easily stored without changing the dynamics of the room by hogging up much space.


Safety Tips Before We Start:
1.      Breathe regularly during the exercises. Inhale prior to lifting and exhale during the resistance motion of the exercise. Simply put exhale on the way up (positive) and inhale on the way down (negative).

2.      Control the weight using smooth steady slow motions rather rapidly jerking the weight up and down using gravity and momentum rather than your muscles.
3.      Do not lock your joints, particularly your elbows and knees. Keep them slightly bent throughout each motion.

4.      Always contract your abdomen throughout each motion in order to support your back.

5.      You will fell some discomfort, (burning sensation as the muscles heat up and lactic acid increases. This is a natural byproduct of exercise. However if you feel pain stop and apply ice to the affected area.)

Strength and Balance (You may add ankle or hand weights for desired resistance depending on the motion)

 Leg Curl for Hamstring and Gluteus

1.      Stand behind your chair with your feet shoulder width apart, and an arm’s length from the chair.
2.      Tighten your abdomen and with one hand take a firm grip of the chair to balance your weight.
3.      Slowly raise the heel of the opposite leg while allowing the knee to bend, towards the bottom of your back as high as possible.
4.      Lower your leg slowly to the floor
5.      Repeat 12-15 = 1 set
6.      Do the opposite leg
7.      Do 3 -5 sets

Back Leg Raises for Hips and Gluteus

1.      Stand behind your chair with your feet shoulder width apart, and an arm’s length from the chair.
2.      Tighten your abdomen and with one hand take a firm grip of the chair to balance your weight.
3.      Slowly raise the heel of the opposite leg without allowing the knee to bend, towards the bottom of your back as high as possible.
4.      Lower your leg slowly to the floor
5.      Repeat 12-15 = 1 set
6.      Do the opposite leg
7.      Do 3 -5 sets for each leg

Side Leg Raises

1.      Stand behind your chair with your feet shoulder width apart, and an arm’s length from the chair.
2.      Tighten your abdomen and with one hand take a firm grip of the chair to balance your weight.
3.      Slowly raise the heel of the opposite leg without allowing the knee to bend, away from your body as high as possible
4.      Lower your leg slowly to the floor
5.      Repeat 12-15 = 1 set
6.      Do the opposite leg
7.      Do 3 -5 sets for each leg

Calf Raises for the Calf

1.      Stand behind your chair with your feet shoulder width apart, and an arm’s length from the chair.
2.      Tighten your abdomen and with one hand take a firm grip of the chair to balance your weight.
3.      Slowly raise the heels of your feet off of the floor as high as possible
4.      Lower your heels slowly to the floor
5.      Repeat 12-15 = 1 set
6.      Do the opposite leg
7.      Do 3 -5 sets
Note: Once you feel more confident you may do this one leg at a time, and/or without holding on and eventually holding weights.

Lunges for the Quadriceps (Upper front leg)

1.      Stand behind your chair facing the side of the chair with your feet about a foot apart.
2.      Tighten your abdomen and take firm grip with the hand closes to the chair for balance.
3.      Take a step forward and lower the knee closest to the chair down towards the pillow as far as you are able to go.
4.      Maintaining your grip on your chair rise back to a standing position.
5.      Repeat 12 – 15 = 1 set
6.      Do 3 -5 sets for each leg.
Note: Once you feel more confident you may do this one leg at a time, and/or without holding on and eventually holding weights

Squats for Hamstring, Gluteus, Quadriceps, Hips

1.      Place your chairs in line facing forward so that when sitting in back chair you are able to reach the back of the forward chair without leaning forward.
2.      Stand between the 2 chairs with 2 hands on the back of the chair in front.
3.      Bend your legs at the knees and slow lower to  a seated position on the edge of the chair behind you.
4.      Slowly rise to a standing position.
5.      Repeat 12 -15 = 1 set
6.      Do 3 -5 sets.

Leg Raises for the Quadriceps

1.      Sit in your chair facing forward and holding on to the sides of the seat for balance.
2.      Slowly raise one leg up as high as possible without locking the knee
3.      Slowly lower your foot almost to the floor without touching it.
4.      Repeat 12 -15 = 1 set
5.      Do 3 -5 sets for each leg.
     
     Get Up Get Moving cause.........

            CHIT CHAT WON'T BURN FAT