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How many of us want to start a workout program, but we really don’t know where to begin? Let me start by saying, you should always begin with checking with your doctor before you begin a plan. This will give you a hint on where to start. If the doctor clears you for most physical activity, you are usually good to go.
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We have heard the familiar saying “NO PAIN! NO GAIN!” This is a false assumption. Exercise is suppose to help you, not kill you. So why do people push themselves so hard, that it looks like they are about to drop over dead? Well, there is a time to push yourself to an extent. Here is something to look at on the exercise chart.
At the start of your workout, you should warm up. This will limber up your muscles, and get the blood flowing! This will loosen you up and get you ready to go a bit harder. After 5 minutes, you want to increase resistance so it is a bit challenging, after this, you should increase a bit more. You want to get to the point to where if someone is talking to you, you should be able to answer them, however you shouldn’t be able to carry a full conversation during your exercise session. These are good guidelines to go by. I hope this gives you some good insight.
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It’s Justin Willoughby back with another workout tip for you. Some of you may be unable to move. There is hope for you. If you are able to move your arms, I suggest taking some small weights, and actually doing curls with them. If you do not own weights, I would suggest something heavy such as a jug of water. Do about 20 and switch it up to the other arm. This will work your bicep.
For your legs, if you are unable to stand, yet you still have mobility in your legs, I suggest doing some leg curls. Take some ankle weights and lift your leg as far as you can, and bring it back down nice and slow. Control movements are the key to getting the full benefit of the workout.
If you are able to walk, but you are on oxygen, I suggest walking 100-200 steps and stopping. Keep track of your steps every time you walk. If you can make 1,000 steps by the end of the day.. GREAT! If you can make 2,000, well that is even better! If you can make 3,000, GOOD FOR YOU! Are you catching what I am saying? Do what you can do, and don’t be afraid to push yourself if you are able. Walking may cause cramps if you are mostly immobile, but this will increase leg muscle, which will make your legs stronger so you can do more walking. As always, you should get doctors approval before starting a workout routine.
Justin back with a small workout tip for you. Sometimes our workouts don’t actually have to be hard. Is that good news? It is for me! I usually do an hour of cardio a day. Sometimes I will do a little more than this. I usually do 50-60 minutes in the morning of cardio, and do another 12-20 minutes later. What if you don’t want to hit the gym? Here are some other activies you can try.
– Ping Pong (YES! This get’s your feet moving, and if it is intense enough, it can get your cardio up.)
– Yoga (I am not a big fan of this, but I know of people who try this, and use it as a workout.)
– Small walks in the grocery store. (Count your steps. You can walk about 2,000 steps to get a mile in. I did a study that showed me something interesting. It showed me every 20-23 steps equals one calorie burned. If it doesn’t drive you crazy, try counting how many calories you burn. Have a goal in mind, and follow up with it.)
– Clean (Yes, if you have about an hours worth of cleaning to do, this can burn a good amount of calories. Windows, vacuuming, sweeping, dusting. This all adds up.)
I hope this helps you all.
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