Here are some simple exercises you can do to start with. Cardiovascular Exercises:
Walking
Walking is the simplest, cheapest and easiest form of cardiovascular exercise. It is the best starting point for anyone who is just starting to exercise. It is very low impact and is extremely convenient. Start slowly, then gradually work up to walking longer and faster. Finding a walking partner can help keep you motivated.
Jogging/Running
This is a step up from walking. It is harder and puts more impact and stress on the body. If you are just starting an exercise program, work through fast walking before moving up to jogging.
Cycling
Riding a bike is an excellent, no-impact form of cardio. Be sure to follow the rules of the road and ALWAYS wear a helmet.
Chest - Wall Push-Ups
Stand facing a wall with your feet about 1 to 2 feet back from it. Place your hands on the wall just outside shoulder-width apart. Bending only at the elbows, lower yourself forward towards the wall then push yourself away from it. Keep your body stiff and straight during the movement.
Back - Standing Rows
These are done from a standing position. Loop a towel around a vertical pole or column or another fixed object so that the ends of the towel are pointing towards you and the towel is wrapped around the far side of the pole. Have your feet close up to the pole and lean back gripping on the ends of the towel and keeping your body stiff and straight. Row yourself up with both arms. Keep your back arched and row with your back.
Shoulders - Presses
Use something around the house for weight, e.g. soup cans or milk jugs with water in them. From a seated or standing position, hold the weights just above your shoulders. Push them up overhead slowly.
Legs - Squats
Place your feet about shoulder width apart. Keeping your torso vertical and a slight arch in your lower back, start the movement by bending the knees. Go only as far down as you feel comfortable when first starting out. If you can go down until your thighs are just below parallel, do so. This is the full range goal. Using leg power, push yourself back up to the start position. Use your grip on the bar only for balance unless you absolutely need to pull yourself up. As you get stronger with squats, don't use the bar anymore. When you can do good, full-range reps without the bar, you can start using weight. For weight, use two duffel bags (evenly loaded) or two milk jugs, etc. Hold them at your sides and squat.
Abdominals - Crunches
Lie down flat on your back with your knees bent and your feet on the floor. Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head). The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with. To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor. Your anatomy will automatically cause you to follow a crunching pattern.
Hold at the top of the movement for a second and squeeze hard.
Biceps - Curls
Stand with your knees slightly bent, arms at your sides, holding your resistance bags or two dumbells in your hands. The curl movement happens only at the elbow. With your upper arm pinned at your side and bending only at the elbow, lift the weight up to shoulder level. Your palm should be facing forward all the way up and all the way down. Squeeze hard at the top then lower slowly. Do the same with the other arm, alternating back and forth.
Admittedly, these exercises may not be easy, and some of them I dont do myself, but do the ones you can, or make up your exercises. Do something that helps get that heart to pumping, and for crying out loud, you dont have to have a sausage, egg, toast breakfast every morning.
Walking
Walking is the simplest, cheapest and easiest form of cardiovascular exercise. It is the best starting point for anyone who is just starting to exercise. It is very low impact and is extremely convenient. Start slowly, then gradually work up to walking longer and faster. Finding a walking partner can help keep you motivated.
Jogging/Running
This is a step up from walking. It is harder and puts more impact and stress on the body. If you are just starting an exercise program, work through fast walking before moving up to jogging.
Cycling
Riding a bike is an excellent, no-impact form of cardio. Be sure to follow the rules of the road and ALWAYS wear a helmet.
Chest - Wall Push-Ups
Stand facing a wall with your feet about 1 to 2 feet back from it. Place your hands on the wall just outside shoulder-width apart. Bending only at the elbows, lower yourself forward towards the wall then push yourself away from it. Keep your body stiff and straight during the movement.
Back - Standing Rows
These are done from a standing position. Loop a towel around a vertical pole or column or another fixed object so that the ends of the towel are pointing towards you and the towel is wrapped around the far side of the pole. Have your feet close up to the pole and lean back gripping on the ends of the towel and keeping your body stiff and straight. Row yourself up with both arms. Keep your back arched and row with your back.
Shoulders - Presses
Use something around the house for weight, e.g. soup cans or milk jugs with water in them. From a seated or standing position, hold the weights just above your shoulders. Push them up overhead slowly.
Legs - Squats
Place your feet about shoulder width apart. Keeping your torso vertical and a slight arch in your lower back, start the movement by bending the knees. Go only as far down as you feel comfortable when first starting out. If you can go down until your thighs are just below parallel, do so. This is the full range goal. Using leg power, push yourself back up to the start position. Use your grip on the bar only for balance unless you absolutely need to pull yourself up. As you get stronger with squats, don't use the bar anymore. When you can do good, full-range reps without the bar, you can start using weight. For weight, use two duffel bags (evenly loaded) or two milk jugs, etc. Hold them at your sides and squat.
Abdominals - Crunches
Lie down flat on your back with your knees bent and your feet on the floor. Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head). The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with. To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor. Your anatomy will automatically cause you to follow a crunching pattern.
Hold at the top of the movement for a second and squeeze hard.
Biceps - Curls
Stand with your knees slightly bent, arms at your sides, holding your resistance bags or two dumbells in your hands. The curl movement happens only at the elbow. With your upper arm pinned at your side and bending only at the elbow, lift the weight up to shoulder level. Your palm should be facing forward all the way up and all the way down. Squeeze hard at the top then lower slowly. Do the same with the other arm, alternating back and forth.
Admittedly, these exercises may not be easy, and some of them I dont do myself, but do the ones you can, or make up your exercises. Do something that helps get that heart to pumping, and for crying out loud, you dont have to have a sausage, egg, toast breakfast every morning.
No comments:
Post a Comment