50 Body Weight Exercises

Are you lamenting your lack of a gym and wishing you knew how to exercise without the equipment and classes the gym offers...well check out this link ~ 50 Body Weight Exercises and get in shape!

Changes...

I went in to see my doctor last week because of a nagging cough that just won't go away...turns out it is Bronchitis...not too big of a deal. While I was in his office I took some time to ask about exercise and his opinions on what the trainer told me about skipping cardio in favor of weight training if my time is tight. He said that cardio is so important and that we need balance. Both weight training and cardio are important. He said they now recommend 60 minutes seven days a week of cardio training. He said that if time is tight I could cut it down to 30 minutes a day in two segments of 15 minutes. He said that he tends to move around at the gym and doesn't stick to just one thing.

I'm still exercising at the gym three days a week. I'm doing cardio for about 45 minutes and weight training for the rest of the time. Because of my back issues he suggested that I use a machine he calls the captain's chair. I'm not sure what it is called, but I linked a picture to give you an idea. I put my back against the cushion in the back of the machine and rest my forearms on the padded area on the side and grip the handles pointing up. Currently I'm doing 4 sets of 26. I started with one set of 10, so I'm making progress. I started fresh with exercising again in October 2011. Also I cheat because I'm not able to pull my legs out straight - I just pull my knees up as far as I can and that is farther than it was when I started. I still call the machine the torture chamber though because it is always a challenge.

Here is a description of how to use the machine in a variety of ways.

Exercising Again...

I don't remember when exactly, but I met with a trainer at the gym (my free consultation) and she told me that if I could only get to the gym three days a week for half and hour she would tell me not to do cardio at all even to warm up (unless I just crawled out of bed and walked into the gym). For me since I drive to the gym and make a commitment to actually get there I'm going to spend more than 1/2 an hour there. I warm up on a type of elliptical machine for 10-12 minutes and then begin my weight circuit. If I have time I reward myself (I call it dessert) with walking between 3 and 3.5 miles per hour on the treadmill for as long as I have to walk and the dessert part is whatever book I'm currently reading. LOVE IT I've been at it for about a month three days a week and absolutely love it. I feel stronger even though my back is hurting today and I'm wearing a thermal care heat wrap.

Build Up Your Bones

The following is taken from my 2008 Women's Monthly Planner for July 2008. It's from last year, but still good info. The planner is published by The Positive Line.

The stronger your bones, the less chance of bone loss and fractures later in life. Regular weight-bearing exercises (e.g. walking, dancing) and lifting small hand-held weights are great bone strengtheners. Equally vital is getting enough calcium. Your best food sources include low-fat dairy; green, leafy vegetables; soybeans; and salmon. Talk to your healthcare practitioner about calcium and Vitamin D supplements.

Weight Training and Cardio

Today my friend, Melissa and I met with a trainer to show us the weight machines and how to properly use them. I used them before I was pregnant, but haven't since... Well today, I found that I was using improper form on several of the machines when I used them in the past.

Doing an hour of weight training is definitely more challenging than doing an hour of cardio. I left feeling energized, but weak if that makes any sense.

Our new plan is to do 15-20 minutes of cardio followed by the complete weight circut on Mondays, Wednesdays and Fridays. Then on Tuesday, Thursday and Saturday doing just 1 hour of cardio. We will see how that goes... Wish me luck :)