Fall Fitness

Wonderfully Fit

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The kids are off to school and finally you have some free time to yourself. Now is your chance to get fit. So where do you begin? Start with a consult with your doctor to see what they think of your new physical activity plans.

After you have discussed the situation with your doctor and if your health is such that you can become engaged in a fitness program start with a low intensity schedule so you aren’t so sore the next day you can’t move.

exercise

Each day set aside a time just for YOU. Make this a priority to follow through with your exercise plans unless a true emergency presents itself.

Write on your calendar what you plan to do or better yet write it down in a logbook that can be as simple as a three-ring notebook. Put down your weight, your goals for the day, week, month, and year.

Start with a dynamic warm up which means you aren’t just static stretching in a passive mode. A dynamic warm up, for example can be skipping rope, rotating your arms and legs around in big circles. The objective of this part of the exercise session is to get your heart and breathing rate up, to loosen up your muscles and get ready for a more rigorous physical endeavor.

If this is the day, you have decided to do aerobic conditioning, i.e. cardiovascular then skipping rope is not necessary. Start out slowly and gradually build up your speed of movement until you are at your target heart rate. Maintain this heart rate for twenty to thirty minutes for at least three to four times a week. Do this on alternate days between resistance training days, which now follow.

You can resistance train without weights or any other types of equipment using body weight moves such as the common push up and chair squats.

Do this entry level ‘no equipment’ fitness schedule for one month and I guarantee you will feel better! Write all that you do down in a workout logbook diary.

Monday

Walk or jog for five to ten minutes

Stretch as you cool down

Don’t forget to write it down in your log book

Tuesday

Warm up with a skip rope, do arm and leg rotations until your heart and breathing rates are up

Do each of the following exercises fifteen times apiece, one right after another. If you feel up to it then repeat the series two more times. All with correct exercise form.

Chair squats – don’t use your hands and arms to get backup off the chair

  • One leg chair squats-one leg held out in front as you descend
  • One leg squats-one leg held behind you on the chair as you descend into the squat

Calf raises

  • Two legs standing
  • One leg standing
  • Seated with a small child held securely on your knees

Hamstring bridges

  • With feet on the coach, knees bent ninety degrees and shoulders on the floor. Raise your hips up until the upper body is straight from shoulders to the bent knees
  • With feet on the floor as above described

Push ups

  • Regular
  • Modified (pivot on your knees)
  • Modified wall lean against a wall and do a push up at an incline

Curl ups

Arm extensions

Leg extensions

Cool down with passive stretching.

Wednesday

Walk or jog for five to ten minutes

Stretch as you cool down

Don’t forget to write it down in your log book

Thursday

Warm up with a skip rope, do arm and leg rotations until your heart and breathing rates are up.

Do each of the following exercises fifteen times a piece, one right after another. If you feel up to it then repeat the series two more times. All with correct exercise form.

Chair squats – don’t use your hands and arms to get backup off the chair

Calf raises

Hamstring bridges with feet on the coach, knees bent ninety degrees and shoulders on the floor. Raise your hips up until the upper body is straight from shoulders to the bent knees

Push ups either regular or modified (pivot on your knees)

Curl ups

Arm extensions

Leg extensions

Cool down with passive stretching.

Friday

Walk or jog for five to ten minutes

Stretch as you cool down

Don’t forget to write it down in your log book

Congratulations, week one is behind you and now its time for a small two-day break then at it again Monday. This week though change it around by doing three resistance days of training instead of just two like last week.

Monday

Warm up with a skip rope, do arm and leg rotations until your heart and breathing rates are up

Do each of the following exercises fifteen times apiece, one right after another. If you feel up to it then repeat the series two to three more times. All with correct exercise form.

Chair squats-don’t use your hands and arms to get backup off the chair-as described above

Calf raises-as described above

Hamstring bridges with feet on the coach, knees bent ninety degrees and shoulders on the floor. Raise your hips up until the upper body is straight from shoulders to the bent knees

Push ups either regular or modified (pivot on your knees)-as described above

Curl ups

Arm extensions

Leg extensions

Cool down with passive stretching.

Tuesday

Walk or jog for five to fifteen minutes

Stretch as you cool down

Don’t forget to write it down in your log book

Wednesday

Warm up with a skip rope, do arm and leg rotations until your heart and breathing rates are up

Do each of the following exercises fifteen times apiece, one right after another. If you feel up to it then repeat the series two to three more times. All with correct exercise form.

Chair squats-don’t use your hands and arms to get backup off the chair

Calf raises-as described above

Hamstring bridges with feet on the coach, knees bent ninety degrees and shoulders on the floor. Raise your hips up until the upper body is straight from shoulders to the bent knees

Push ups either regular or modified (pivot on your knees)-as described above

Curl ups

Arm extensions

Leg extensions

Cool down with passive stretching.

Thursday

Walk or jog for five to fifteen minutes

Stretch as you cool down

Don’t forget to write it down in your log book

Friday

Warm up with a skip rope, do arm and leg rotations until your heart and breathing rates are up

Do each of the following exercises fifteen times apiece, one right after another. If you feel up to it then repeat the series two to three or maybe even four more times. All with correct exercise form.

Chair squats-don’t use your hands and arms to get backup off the chair

Calf raises

Hamstring bridges with feet on the coach, knees bent ninety degrees and shoulders on the floor. Raise your hips up until the upper body is straight from shoulders to the bent knees

Push ups either regular or modified (pivot on your knees)

Curl ups

Arm extensions

Leg extensions

Cool down with passive stretching.

Yahoo you have now made it to your SECOND weekend break. Now repeat for next week by doing three days of cardio work and two of resistance training. Be sure to write it all down.

Keep it up for the rest of the month and notice how much better you are feeling about yourself.

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