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.
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.
