050916 Fall fitness begins at home

050916 Fall fitness begins at home

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.

150314 The bed advertisement

The bed advertisement of 15 March 2014

I was looking at an ad this morning and noticed one for a king sized bed. It was from one of the large big retail membership stores. This thing looked huge, as in tall, far off the ground.

After clicking on the photo and looking at the specs, I noticed that it was 72″ W x 83.5″ L x 23.5″ H. Now the perimeter dimensions aren’t what caught my eye. What did was the height of this thing—nearly two feet! And that did not include the bedstead, which adds another 16 inches to the total sleep apparatus for a total of 39.5 inches off the ground.

It puts you up into the nosebleed section.

You almost need a stepladder to get into bed at night.

Fall out of this sucker and you are in for a big hurt once you finally hit the floor. The upside to this is you have a lot of time to think before hitting the floor.

Does anyone need something this big to sleep on?

041013 Taking control of your sleep

Taking control of your sleep

The experts at Tuffs University make the following recommendations for getting a better night’s sleep.

Arrange your bedroom so it is sleep friendly, one that is dark, cool and quiet. Use a mattress and pillow that are not too hard or too soft for your body.

Make your bedroom one that is used specifically for sleeping or sex. Keep your home office separate from your sleeping quarters.

Leave the television in the living room and the computer to the office. Each one excites your mind and will keep you stimulated and awake.

Getting a good night’s sleep will help keep you mentally and physically sharp plus help protect you from illness.

300913 Taking control of your sleep

Taking control of your sleep

The experts at Tuffs University make the following recommendations for getting a better night’s sleep.

Finish your last meal or snack at least two to three hours before you go to bed at your regular time.

Keep your daily diet clean with healthy well-balanced meals and snacks. Avoid, as much as possible, or keep to a minimum refined sugars because they stimulate the body thus making it harder to sleep.

Avoid nicotine in any form from any source. Not only does it keep you awake but it is harmful and highly addictive.