Gabriel Guzman
10-30-2006, 08:02 PM
I've read a few posts with questions about what and how to do which exercsie and where. I decided to post a few tips that may help you, particularly if you're new to resistance exercise.
Somebody posted in another thread that the goal for this month is to get you moving more than you're used to. Precisely!!!
If you've never done resistance before, please start low and work up slowly. One month is hardly enough time to go from untrained to super-eficient muscles, but if we don't start now, then we'll never get there, right?
Remember this:
The moon moves slowly but it crosses the town
(Ashanti proverb)
First of all, resistance exercise benefits both, the healthy and the frail; the young and the not so young.
In general, exercising at a "sufficient intensity" improves muscular strength and endurance and maintains fat-free mass. Exercises for all the major muscle groups should be included and the program of exercise should be individualized and progress gradually.
Where to start? A repetition is a complete movement from the time you lift (or push) the weight until you return it to its starting position. A set is a specific number of repetitions. A good place to start is by doing one set of 10-15 repetitions of each exercise three days per week.
How much weight? The amount of resistance can be determined by the amount of weight or resistance that can be lifted comfortably at least 10 times. If you have to adopt strange postures in order to move the weight, it's too heavy. If you've never done it, use light weights ~1-5 lb. That will help you learn how to execute the movements with perfect form. Once you learn that, you can challenge yourself a bit more and use a bit more weight. The key is that you need to feel the effort of your muscles when they move the weight. That is 'sufficient intensity'. I rule of thumb I use frequently is that if I'm still nice and dandy with a certain weight close to my 10-12th repetition, that's not sufficient intensity. So, I set the weight so I can reach near exhaustion around my 10th repetition. For beginners, you might want to set that weight so you reach near exhaustion close to your 15th repetition. When you reach your 15th repetition and feel as though you could get 20 more, it's time to increase the intensity by increasing the weight. Another rule of thumb is, if you do at least 3 days of resistance, stay with the same weight for the week and increase (if necessary) the next week. Remember, it's not a race but a learning curve!
Stretching. Stretching exercises are strongly recommended before and after performing the resistance exercises and it is helpful to warm the muscles by performing some light aerobic or calisthenic activity before engaging in the resistance exercises.
Don't go to the gym or don't have free weights at home? For home exercise, common household objects can be used for resistance training. Cans of various sizes, milk jugs with varying amounts of water added, bicycle tubes, or elastic bungee cords (without metal hooks) can all become home's training tools. Hand, wrist and ankle weights of varying weight can be purchased inexpensively at many department stores. Older adults often do better with attachable wrist and ankle weights that allow for adjustment in the amount of weight.
Muscle soreness. You need to understand that you may experience some muscle soreness 24-48 hours following exercise at the beginning and when increasing a resistance training program, but that this should not be severe or incapacitating. If they do experience severe soreness, a reduction in the amount of resistance and/or repetitions on a subsequent exercise session is probably indicated. Mild fatigue is not uncommon in the early stages of exercise, but the yout should not experience inordinate fatigue. Excessive fatigue is often a symptom of over-training at an intensity or duration of exercise that is too high, or it may be a symptom of exercise intolerance in some people. That's particularly important in those with heart failure or a heart condition. Thus, before you start, make sure your doctor is on board with your decision of doing resistance exercise.
Active, Moderately Active or Sedentary? Let's keep it simple and use the definitions from Protein Power.
Active: If you participate in organized physical activity for more than 30 minutes, 3-5 times per week.
Moderately Active: If you are average in physical activity devoting 20 or 30 minutes to exercise, 2-3 times.
Very Active: If you engage in vigorous physical activity lasting an hour or more, 5 or more times per week.
Why is this important? Because you'll have to recalculate your protein intake if you change from one category to another. If you're Active, you'll need 0.7 grams of protein per lb of lean body mass. If you're Moderately Active, you'll need 0.6. If you're Very Active, you'll need 0.8 grams of protein per lb of lean body mass.
The links below with examples of exercise you can do at home using weights or your own body for resistance. I find these exercise particularly accessible for those who 1) have never done resistance before, and 2) those that want to start easy and have more than 40% overweight. As you progress, you'll find yourself more able to do more and more varied exercises. These particular exercises are also recommended for people recovering from a cardiovascular event (for more information, browse over the site (http://www.chfpatients.com/index.html)). Just in case, I have nothing to do with the site. I just thought the exercises were a good example on how to begin doing resistance exercise if you've never done it.
For beginners, here is a suggestion of what your exercise routine may be:
Day One
Stretch muscles first (don't overdo the stretching --i.e. don't pull your ligaments!)
Crunches (http://www.chfpatients.com/faq/exercises/crunches.htm), 1 set of 10 crunches (these will work out your upper abs).
Dumbbell Shrugs (http://www.chfpatients.com/faq/exercises/dumbbell_laterals.htm), 1 se of 10 reps (these will work out your trapecius).
Dumbbell Laterals (http://www.chfpatients.com/faq/exercises/dumbbell_laterals.htm), 1 set of 12 reps (these will work out your shoulders).
Neck Curls (http://www.chfpatients.com/faq/exercises/neck_curls_2.htm), 1 set of 12 reps (these will work out your neck).
Day two
Stretch
Leg Extensions (http://www.chfpatients.com/faq/exercises/leg_extensions.htm), 1 set of 10 (these will work out your front tighs). [remember that you can use ankle weights for this exercise]
Leg Curls (http://www.chfpatients.com/faq/exercises/leg_curls.htm), 1 set of 10 (these will work out your rear thighs and butt). [remember that you can use ankle weights for this exercise]
Hyperextensions (http://www.chfpatients.com/faq/exercises/hyperextensions.htm), 1 set of 12 (these will work out your lower back).
Calf Raises (http://www.chfpatients.com/faq/exercises/calf_raises.htm), 1 set of 15 (these will work out your lower legs).
Day three
Rest from resistance but you can do cardio (walk, brisk walk, etc., just keep moving!)
Day four
Leg Raises (http://www.chfpatients.com/faq/exercises/leg_raises.htm), 1 set 10 (these will work out your lower abs).
Dumbbell rows (http://www.chfpatients.com/faq/exercises/dumbbell_rows.htm), 1 set of 10 (these will work out your Latisimus dorsi (http://www.altusathletic.com/muscle_default.asp), or 'lats' for simplicity).
Dumbbell Curls (http://www.chfpatients.com/faq/exercises/dumbbell_curls.htm), 1 set of 10 (these will workout your biceps).
Day five
In an out knee raise (http://www.chfpatients.com/faq/exercises/in_and_out_knee_raise.htm), 1 set of 1 rep with each leg (this exercise will help you improve your balance) [you can use a chair or the wall at the beginning to help you hold the posture].
Hip roll (http://www.chfpatients.com/faq/exercises/hip_roll.htm), 1 set of 1 rep to each side (this exercise will help your core stability).
Pushups (http://www.chfpatients.com/faq/exercises/pushups.htm), 1 set of 15 (these will work out your chest). [at the beginning, don't try the pushups shown in the last two pictures; use your kneeds to support your legs]
Kickbacks (http://www.chfpatients.com/faq/exercises/kickbacks.htm), 1 set of 12 (these will work out your triceps).
If you committed to 3 times of resistance exercise, choose three out of the 5 days the first week, for example days one, two and three. The next week, choose day two, four and five. On week 3, choose day one, three, five, etc. That will help keeping things always varied and away from boredom!
Finally, this link (http://www.altusathletic.com/muscle_default.asp) contains good information about how to do exercises with powerbands. The website contains a lot of pictures on how to do different exercises sorted by muscle group. Wheter you're familiar with resistance exercise or not, I think this link will help you visualize the way you should do the exercises, particularly if you use powerbands and the like.
I hope this information will help you plan your workouts and make the best of this month's challenge!
Somebody posted in another thread that the goal for this month is to get you moving more than you're used to. Precisely!!!
If you've never done resistance before, please start low and work up slowly. One month is hardly enough time to go from untrained to super-eficient muscles, but if we don't start now, then we'll never get there, right?
Remember this:
The moon moves slowly but it crosses the town
(Ashanti proverb)
First of all, resistance exercise benefits both, the healthy and the frail; the young and the not so young.
In general, exercising at a "sufficient intensity" improves muscular strength and endurance and maintains fat-free mass. Exercises for all the major muscle groups should be included and the program of exercise should be individualized and progress gradually.
Where to start? A repetition is a complete movement from the time you lift (or push) the weight until you return it to its starting position. A set is a specific number of repetitions. A good place to start is by doing one set of 10-15 repetitions of each exercise three days per week.
How much weight? The amount of resistance can be determined by the amount of weight or resistance that can be lifted comfortably at least 10 times. If you have to adopt strange postures in order to move the weight, it's too heavy. If you've never done it, use light weights ~1-5 lb. That will help you learn how to execute the movements with perfect form. Once you learn that, you can challenge yourself a bit more and use a bit more weight. The key is that you need to feel the effort of your muscles when they move the weight. That is 'sufficient intensity'. I rule of thumb I use frequently is that if I'm still nice and dandy with a certain weight close to my 10-12th repetition, that's not sufficient intensity. So, I set the weight so I can reach near exhaustion around my 10th repetition. For beginners, you might want to set that weight so you reach near exhaustion close to your 15th repetition. When you reach your 15th repetition and feel as though you could get 20 more, it's time to increase the intensity by increasing the weight. Another rule of thumb is, if you do at least 3 days of resistance, stay with the same weight for the week and increase (if necessary) the next week. Remember, it's not a race but a learning curve!
Stretching. Stretching exercises are strongly recommended before and after performing the resistance exercises and it is helpful to warm the muscles by performing some light aerobic or calisthenic activity before engaging in the resistance exercises.
Don't go to the gym or don't have free weights at home? For home exercise, common household objects can be used for resistance training. Cans of various sizes, milk jugs with varying amounts of water added, bicycle tubes, or elastic bungee cords (without metal hooks) can all become home's training tools. Hand, wrist and ankle weights of varying weight can be purchased inexpensively at many department stores. Older adults often do better with attachable wrist and ankle weights that allow for adjustment in the amount of weight.
Muscle soreness. You need to understand that you may experience some muscle soreness 24-48 hours following exercise at the beginning and when increasing a resistance training program, but that this should not be severe or incapacitating. If they do experience severe soreness, a reduction in the amount of resistance and/or repetitions on a subsequent exercise session is probably indicated. Mild fatigue is not uncommon in the early stages of exercise, but the yout should not experience inordinate fatigue. Excessive fatigue is often a symptom of over-training at an intensity or duration of exercise that is too high, or it may be a symptom of exercise intolerance in some people. That's particularly important in those with heart failure or a heart condition. Thus, before you start, make sure your doctor is on board with your decision of doing resistance exercise.
Active, Moderately Active or Sedentary? Let's keep it simple and use the definitions from Protein Power.
Active: If you participate in organized physical activity for more than 30 minutes, 3-5 times per week.
Moderately Active: If you are average in physical activity devoting 20 or 30 minutes to exercise, 2-3 times.
Very Active: If you engage in vigorous physical activity lasting an hour or more, 5 or more times per week.
Why is this important? Because you'll have to recalculate your protein intake if you change from one category to another. If you're Active, you'll need 0.7 grams of protein per lb of lean body mass. If you're Moderately Active, you'll need 0.6. If you're Very Active, you'll need 0.8 grams of protein per lb of lean body mass.
The links below with examples of exercise you can do at home using weights or your own body for resistance. I find these exercise particularly accessible for those who 1) have never done resistance before, and 2) those that want to start easy and have more than 40% overweight. As you progress, you'll find yourself more able to do more and more varied exercises. These particular exercises are also recommended for people recovering from a cardiovascular event (for more information, browse over the site (http://www.chfpatients.com/index.html)). Just in case, I have nothing to do with the site. I just thought the exercises were a good example on how to begin doing resistance exercise if you've never done it.
For beginners, here is a suggestion of what your exercise routine may be:
Day One
Stretch muscles first (don't overdo the stretching --i.e. don't pull your ligaments!)
Crunches (http://www.chfpatients.com/faq/exercises/crunches.htm), 1 set of 10 crunches (these will work out your upper abs).
Dumbbell Shrugs (http://www.chfpatients.com/faq/exercises/dumbbell_laterals.htm), 1 se of 10 reps (these will work out your trapecius).
Dumbbell Laterals (http://www.chfpatients.com/faq/exercises/dumbbell_laterals.htm), 1 set of 12 reps (these will work out your shoulders).
Neck Curls (http://www.chfpatients.com/faq/exercises/neck_curls_2.htm), 1 set of 12 reps (these will work out your neck).
Day two
Stretch
Leg Extensions (http://www.chfpatients.com/faq/exercises/leg_extensions.htm), 1 set of 10 (these will work out your front tighs). [remember that you can use ankle weights for this exercise]
Leg Curls (http://www.chfpatients.com/faq/exercises/leg_curls.htm), 1 set of 10 (these will work out your rear thighs and butt). [remember that you can use ankle weights for this exercise]
Hyperextensions (http://www.chfpatients.com/faq/exercises/hyperextensions.htm), 1 set of 12 (these will work out your lower back).
Calf Raises (http://www.chfpatients.com/faq/exercises/calf_raises.htm), 1 set of 15 (these will work out your lower legs).
Day three
Rest from resistance but you can do cardio (walk, brisk walk, etc., just keep moving!)
Day four
Leg Raises (http://www.chfpatients.com/faq/exercises/leg_raises.htm), 1 set 10 (these will work out your lower abs).
Dumbbell rows (http://www.chfpatients.com/faq/exercises/dumbbell_rows.htm), 1 set of 10 (these will work out your Latisimus dorsi (http://www.altusathletic.com/muscle_default.asp), or 'lats' for simplicity).
Dumbbell Curls (http://www.chfpatients.com/faq/exercises/dumbbell_curls.htm), 1 set of 10 (these will workout your biceps).
Day five
In an out knee raise (http://www.chfpatients.com/faq/exercises/in_and_out_knee_raise.htm), 1 set of 1 rep with each leg (this exercise will help you improve your balance) [you can use a chair or the wall at the beginning to help you hold the posture].
Hip roll (http://www.chfpatients.com/faq/exercises/hip_roll.htm), 1 set of 1 rep to each side (this exercise will help your core stability).
Pushups (http://www.chfpatients.com/faq/exercises/pushups.htm), 1 set of 15 (these will work out your chest). [at the beginning, don't try the pushups shown in the last two pictures; use your kneeds to support your legs]
Kickbacks (http://www.chfpatients.com/faq/exercises/kickbacks.htm), 1 set of 12 (these will work out your triceps).
If you committed to 3 times of resistance exercise, choose three out of the 5 days the first week, for example days one, two and three. The next week, choose day two, four and five. On week 3, choose day one, three, five, etc. That will help keeping things always varied and away from boredom!
Finally, this link (http://www.altusathletic.com/muscle_default.asp) contains good information about how to do exercises with powerbands. The website contains a lot of pictures on how to do different exercises sorted by muscle group. Wheter you're familiar with resistance exercise or not, I think this link will help you visualize the way you should do the exercises, particularly if you use powerbands and the like.
I hope this information will help you plan your workouts and make the best of this month's challenge!