Move It or Lose It!
What are the young of
every species (particularly the ones we know best, human, dogs and cats)
always doing? They are constantly moving, jumping, running and enjoying
their bodies. Why, as adults, do we seem to ignore this most beneficial
and enjoyable aspect of having a body? Most people’s excuse is that
they are too busy, that they have more important things to do.
Nothing is more important for success in every aspect of living, including
staying young and feeling good, than keeping your physical body strong
and flexible. Think about it, two of the most unpleasant and demeaning
things about growing old are losing your physical strength and mobility.
As long as you have good physical strength and flexibility you can enjoy
your body all of your life, regardless of your chronological age. So
it’s quite simple, keep your muscles well toned and flexible and you
can enjoy yourself as long as you desire.
Ask yourself this question.
If you knew that doing a certain thing would be very beneficial, and
that success was assured if only you did it, wouldn’t you do it? I
hope your answer is yes. What am I referring to? It’s that dreaded
“E” word,… Exercise. Yes, it seems that many people have an aversion
to exercise, so let’s just call it movement.
It is a well-proven scientific
fact that when you regularly move your body and stretch your muscles,
you will experience greater flexibility and strength. You will also
increase your lean muscle mass, as well as decrease your body fat and
reveal a more appealing shape. A few of the important health benefits
are a stronger heart and lungs, better circulation, better digestion,
better sleep, less stress and the energy and ability to do whatever
you desire.
OK, now that you are
more aware of the benefits of becoming fit and realize that you can’t
fail, you probably can’t wait to start your daily exercise… oops,
I mean movement program.
Physical fitness
is a primary component of good health.
Functional Fitness Training
Functional Fitness Training
is a balanced program that prepares the body to meet the challenges
of daily life including specific sports. The goal is to train the body
to become as physically functional as possible. Functional Fitness Training
addresses the body as a whole to improve and strengthen many functions
of the body. In addition to improving muscular strength and flexibility,
a complete program produces a more symmetrical, aesthetic looking, and
pain free body. It energizes and recharges the body, mind and spirit.
It begins with an evaluation
to note any structural and/or muscular imbalances and weaknesses. Any
such condition must be considered in the design of an effective and
safe program. All training must be implemented with proper posture and
alignment, utilizing full range of motion.
How to get started
The following are the key components of becoming and staying strong, flexible and fit for a lifetime. A basic, but comprehensive Functional Fitness Training Program should include:
l Written measurable goals
l Posture and alignment exercises
l Proper breathing techniques
l Flexibility exercises
l Aerobic activities
l Muscle strengthening
l Rest
and relaxation
Goals
Goals are useful in giving you a target
to shoot for. In order for your goals to be effective they must be meaningful.
Next to your goals write down all the reasons why you want to accomplish
them. Include how you and others will benefit when you achieve your
goals. You need short term goals ( 1 week to 3 months ) that
are fairly easy to accomplish. This will keep you on track to achieve
your longer goals ( 3 months to 1 year and longer ). Generally
goals should be specific, measurable, flexible, challenging but realistic.
However your goals do not have be measurement oriented such as lose
2 inches or do 50 pushups, they can also be just to just walk everyday
and to feel and sleep better.
Goals are important, however strong
attachment to their successful completion can distract you from enjoying
the process. Goals are a tool, not a measure of your self worth.
Body Alignment and Posture
In order to produce what
we call functional fitness, it is essential to exercise with proper
body alignment. In fact, it is critical for producing injury free
results. Our bodies are meant to move. However, if we exercise incorrectly
or with bad posture, we may very well create imbalances in our body.
Some muscles groups are then working harder than they should, not allowing
other muscle groups to do their job. These imbalances will eventually
show up as chronic aches and injuries.
Because gravity is always
pulling us downward, creating good posture is a must. The center of
gravity in our body is at the level of the sacrum, which is located
at the base of the spine. The sacrum is the structural focal point of
the body. Forces on the body are directly transmitted to this point.
Proper sacral alignment is critical for safe and efficient exercising.
Many people suffer from chronic pain as a result of poor sacral alignment.
Often knee pain results
from improper alignment of the ankle or hip; similarly, elbow pain can
be related to the improper alignment of the wrist, or shoulder.
Start to observe your
posture and alignment. Does one foot usually turn out when you’re
standing? Do your shoulders hunch forward habitually? Consider a chiropractic
exam.
A stretching and strengthening
program will help you achieve good alignment. Remember that good posture
radiates youthfulness, strength, and an enthusiastic, positive outlook
on life.
A good posture improving
exercise is the air chair. Press your head and back up against a wall,
slide down the wall and walk your feet out until your upper legs are
parallel to the floor. Hold as long as possible. This is also very strengthening
for the legs.
Balance
Good balance is also
an important part of total fitness. Staying in balance as we move and
exercise is in the hips. Full body movement begins with moving the hips,
so in order to stay in balance you must shift the weight from hip to
hip. This exactly what we do went we walk, step forward and shift the
weight to the forward leg allowing the back leg to then move ahead of
the front leg. This exactly the reason children who are trying to walk
for the first time are wobbly because they haven’t learned to shift
their weight from hip to hip. Practice shifting your weight from
hip to hip, raise one leg up while transferring all of you weight to
the down leg. Practice walking a straight line placing one foot closely
in front of the other.
Breathing
Breathing is the most important thing we do. Breathing is our most vital bodily function. Oxygen is the essential nutrient to sustain life. A lifetime of shallow breathing leads to a lifetime of low energy and low resistance to disease. Proper breathing techniques not only energize and prepare the body for movement; they also can reduce stress and promote relaxation. The following are a few of the physical and psychological benefits from increased oxygenation of the body.
l Decreased heart rate
l Decreased muscle tension
l Decreased fatigue
l Decreased perception of pain
l Decreased perception of stressors
l Increased alpha brain wave activation
l Increased lymphatic flow
l Increased
emotional stability
.
Proper breathing is the
first step to reduce stress. The way we breathe has a profound affect
on the way we feel. Slow, even breathing is both relaxing and energizing.
The following are basic breathing techniques:
Deep Abdominal Breathing
The objective is to completely
fill and clear the lungs in a slow controlled, rhythmic manner. Stand,
sit or lie in a comfortable balanced position. Begin a slow inhalation
and simultaneously expand the abdomen to allow air to enter the lower
area of the lungs. Continue inhaling, expanding your chest and raising
your arms overhead to facilitate the lungs filling to capacity. Hold
the breath then slowly exhale, lower the arms and contract abdominal
muscles to help expel all the air from the lower lungs. Inhale for 4
counts, hold for 8 counts and exhale for 16 counts. This exercise is
very calming and energizing at the same time.
Energizing and Cleansing Breath
Inhale and exhale rapidly
through the nose without a pause up to 120 breaths per minute. Focus
two inches below your navel or center point, pulling your abdomen in
as you exhale and relaxing as you inhale. Alternate breathing
for 2 minutes with 1 minute of rest. Build up to four sets.
Alternate Nostril Breathing
This is a meditation
in itself, balancing the brain and clearing the sinuses. Close the right
nostril with your finger or thumb and inhale through the left nostril
for four counts, then close left nostril, hold for eight counts. Open
right nostril and exhale for four counts. Inhale four counts in right
nostril and close for eight counts, open left nostril and exhale four
counts. Repeat cycle four to eight times.
Flexibility
I seem to have the hardest
time getting my clients to stretch on a regular basis. In order to convince
them of the importance of having good flexibility, I like to remind
them that a corpse is commonly referred to as a “stiff “.
A rigid, stiff, spine blocks the life force from flowing freely throughout
the body. A flexible spine is essential for enjoying youthful energy
and vitality.
Flexibility is the degree
of elasticity of muscle fiber and the range of motion of a joint. The
joints of the body are held in place by connective tissue. The primary
elastic tissues that are involved in stretching are tendons, which connect
muscle to bone, and ligaments, which connect bone to bone. Movement
of joints is initiated by the muscle and is limited by opposing muscles
and ligaments. These elastic connective tissues will adapt to their
amount of use. If they are not regularly stretched they will shorten,
limiting range of motion.
Stretching is a key component
of an effective fitness program. Achieving and maintaining optimal flexibility
is a major factor in feeling well and preserving an active lifestyle.
Stretching, when done correctly, is a passive, noncompetitive form of
exercise with the primary objective being to slowly and progressively
improve the elasticity of the muscles. It is an opportunity to relax
and “get in touch” with your body. It should feel good!
Proper stretching technique
is imperative. Bouncing or taking a stretch too far can be counterproductive;
by activating the stretch reflex which causes the muscle to tighten
rather than stretch. This same stretch reflex causes the muscle to tighten
again to a certain degree after being stretched, so we must stretch
regularly to stay flexible.
Your goal is to remain
in a relaxed state and to alter your patterns of habitual tension by
eliminating improper movements and programming your mind to relax your
muscles.
Two basic types of
stretching:
Warm-up Stretching
Use slow, smooth, continuous
movements and hold briefly for a few seconds with a minimum of tension.
These are to be done first thing in the morning and before beginning
your movement program.
Semi-Static Stretching
These movements are performed
after your muscles are warm following your exercise program or at the
end of the day’s activities. The stretch should be eased into with
slow, rhythmical breathing and taken to a point of mild tension. If
tension does not diminish, ease off slightly until it does. I have found
that best results are achieved by slowly moving in and out of the stretch
without holding one position more than a few seconds. Then move further
into the stretch, and allow the muscles to relax. The stretch should
be performed for a minimum of 30-60 seconds. This technique improves
the elasticity of the muscles, prevents muscle spasm and post exercise
soreness and stiffness.
Proper, regular stretching
and relaxation will allow you to enjoy movement and exercise more effectively.
It will facilitate new body awareness, enabling you to further develop
your personal fitness potential.
Benefits of a consistent, properly executed stretching program:
l Increases range of motion of joints
l Reduces muscular tension and relaxes the joints
l Prepares muscles for movement
l Helps prevent injuries such as muscle strain
l Improves coordination
l Improves circulation and releases synovial fluid (the joint lubricant)
l Prepares the body for a variety of sports
l Promotes overall feeling of well-being
l Improves posture
l Promotes spinal flexibility and body awareness
It is very beneficial
to properly stretch your body as often as possible throughout your day.
Not only does it feel good to be flexible, it allows you to easily move
your body in whatever way is necessary. Take a stretch or yoga class,
you will greatly benefit from it. Everyone regardless of age or physical
condition can begin a flexibility program designed for his or her own
capabilities.
Cardio-Respiratory Conditioning
Cardiovascular endurance
is the ability to persist in large muscle activities for a sustained
period of time without undue fatigue. All muscles need oxygen to function.
It is the duty of the heart and blood vessels to carry oxygen to the
muscle cells and carry off the resultant waste products. In the muscle,
oxygen combines with other nutrients to produce the energy we need to
perform all activity.
Aerobic exercise is an
excellent exercise for the heart and the working muscles. These muscles
learn to become quite efficient in extracting oxygen from the blood.
Aerobic exercise is an activity that demands lots of oxygen. Increasing
the intensity of the activity will increase the demand for oxygen. In
order to meet the increased need for oxygen the heart, our strongest
muscle, pumps more blood per minute by beating faster. We measure our
rate of incoming oxygen by measuring our heart rate.
The heart, which has
become stronger, learns to pump more blood per heartbeat, thus fewer
beats per minute are needed to deliver the same amount of blood. As
your heart becomes more efficient, your heart rate is lowered.
By lowering your heart rate 10 beats per minute, your heart will beat
approximately 15,000 fewer times per day and 5 million fewer times per
year! In addition, your recovery rate from stress or exercise
will be greatly improved. Aerobic exercise also decreases body
fat, blood pressure and total cholesterol as well as physiological responses
to stress.
Cardiovascular Assessment
If you have any heart
problems, or have been sedentary for some time consult with your doctor.
However, in addition to the one mile walk test most anyone can perform
the following step test for an evaluation of your current cardiovascular
fitness level. Step up and down on a 12" high block or bench rhythmically
at a rate of 24 steps per minute for 3 minutes. One step cycle is right
foot up, left foot up, right foot down, and left foot down. Immediately
following the 3-minute period, the participant should sit down and,
within 5 seconds, measure the heart rate for 60 seconds.
Recovery Heart Rate
Excellent 78-85
Good 86-95
Average 96-106
Fair 107-118
Poor 119+
Resting Heart Rate
Upon rising in the morning,
your resting heart rate should be taken on the wrist approximately 1"
below the thumb. Below 70 bpm. is desirable. As your aerobic training
progresses, your resting heart rate will come down. Many endurance athletes
have resting heart rates in the 30’s and 40’s.
Aerobic Training
Activities such as walking,
bicycling, jogging, bouncing on a mini trampoline, dancing, swimming,
rowing and skating can be enjoyed everyday or at least every other day.
Start slowly and build up to 20-30 minutes per session. The key word
here is enjoyed. Make sure you have fun doing it and you will stick
with it. Enjoying your activities with a partner or a group is another
good way to stay motivated.
For most people, exercising
at the level of 65% - 85% of their target heart rate is very effective
and safe. To find your target heart rate range, subtract your
age from 220 and multiply the answer by 65%. This is the low end
of your target heart rate. To find the high end, multiply by 85%.
This is merely an estimate to keep you in a safe, but effective heart
rate range for exercising. Signs of over-exercising are profuse
sweating, feeling out of breath, or becoming dizzy. You should
be able to talk comfortably while exercising and should not be gasping
for breath.
Start exercising gradually.
You cannot get in shape overnight. You have the rest of your life
to become fit. Slowly increase intensity, frequency and duration
of exercise, letting your body determine how much. Always warm
up and cool down. Cross training (exercising in a variety of modes,
such as biking, jogging and swimming) has shown excellent results.
You will reduce the chance of experiencing overuse injuries and are
not as apt to burnout due to boredom. Whatever activity you choose,
it’s important that you enjoy it. If you enjoy an activity it’s
likely you will stay with it.
Walking
is probably the best overall aerobic program for most people.
You can easily walk all of your life and it seldom results in injury.
Follow the previously mentioned guidelines for starting an aerobic training
program.
Stationary bicycling
is one of the safest and most convenient methods to strengthen the cardio-respiratory
system and to trim the hips and thighs. I will describe the protocol
for a safe an effective program.
Begin by adjusting the seat height so the leg has a slight bend in
the knee when the foot touches the pedal at its lowest point. The leg
should extend as much as possible without locking the knee. Hips
should not rock from side to side in order to extend the leg.
Begin pedaling, keeping shoulders relaxed and knees in line with your
feet.
Warm up for 2 minutes
at low tension and rpm’s to prepare the body. Gradually increase
the speed and, if needed, the tension. The emphasis is on speed.
The tension should be just light enough to achieve target heart rate
while maintaining a minimum 80 rpm. The key is to find the speed
and tension combination that can be maintained at your target heart
rate. After 3 minutes of the program your pulse should be taken.
Pulse rate should be increasing, but you should never be out of breath
for any length of time. After approximately 4 more minutes (a
total of 7 minutes after warm up) you should be close to your target
heart rate. Find your pulse rate, adjusting tension and speed
accordingly. Maintain this rate for the duration. Fitness level
and cardiovascular endurance determine the duration. This duration
should gradually increase, 1 minute each workout up to 30 - 60 minutes
depending on heart rate recovery which is defined below.
After maintaining target
heart rate for the designated time, reduce tension and speed to gradually
bring heart rate back down again. This cool down period should
last a minimum of 2 minutes. Take pulse while still slowly pedaling;
the heart rate should be lower than 120 for those under 50 years of
age and lower than 100 for those over 50 before you stop pedaling.
This is an important safety precaution. Pedaling until the heart
rate drops sufficiently assures that the blood will not pool in the
legs but will circulate evenly to keep blood supplied to the brain.
Take your pulse 2 minutes after your 2 minute cool down. This is your
recovery pulse rate. You want to be under 100 bpm. If your pulse is
over 100, consider this to be a signal that you have exercised too hard
for your level of conditioning at this time. Recovery rate is
an important indicator and, with consistent workouts, should improve
with time. If recovery rate is too slow, decrease the intensity
and duration for the next workout session.
A quick recovery
rate is a good indication
of increased cardiovascular fitness.
If your desire is to
reduce body fat and trim inches, you must increase your capacity to
ride for 45-60 minutes at low tension and high rpm’s (over 80).
If you want to build muscle and strength, as well as increase aerobic
capacity, ride at higher tension for a period of 20-30 minutes.
One minute wind sprints are excellent for those who have achieved an
advanced level of cardiovascular fitness.
Muscle Strengthening
Muscular strength can
be defined as the maximum force a person can apply to an object, whereas
muscular endurance refers to the ability of a muscle to sustain or repeat
a contraction for a given time or until exhaustion. It is important
to know the difference between these two as well as how closely related
they are.
At one end of the scale
would be absolute strength, such as the maximum weight lifted on one
bench press. At the other end would be muscular endurance, such as the
maximum number of push-ups performed. Of course jogging, swimming, etc.
can also be considered as muscular endurance activities, but they require
cardiovascular and respiratory endurance as well.
Your goals for muscle
strengthening may be to increase the size and strength of the muscles
or to tone and define them. Whatever the case, how you exercise them
will have a great effect on realizing your goals. Training for muscular
strength means doing fewer repetitions with maximum resistance. Training
for muscular endurance and tone means doing higher repetitions with
less resistance.
Training Principles
Resistance training is
a specific form of exercise and requires proper breathing to enable
one to do more work with less fatigue. The general rule is to exhale
when the muscles are contracting or under the maximum stress. This is
especially important when exercising the muscles of the chest, legs
and abdominals. Smaller muscle groups, such as the arms and shoulders,
don’t require as much oxygen for the demand placed upon them; it isn’t
quite as critical when you breathe, as long as you breathe.
There are many choices
in both equipment and the type of exercise to improve your strength
and endurance. Your personal program depends on your individual requirements,
limitations, and goals. Professional instruction should be sought to
minimize injury, maximize results and assure efficient use of your time.
Don’t just do
it, do it right
Basis Guidelines
• Never Hold Your Breath! Exhale when contracting a muscle group. This is especially important for those with high blood pressure. Holding one’s breath increases blood pressure; contracting a muscle also increases blood pressure.
• Concentrate on isolating the muscle group being exercised. Maintain relaxation of inactive muscle groups.
• Concentrate on proper technique and body alignment throughout the exercise, especially when becoming fatigued.
• Generally, the workout is divided into 3 main areas: the lower body, the upper body, and abdominals. When working in one area, such as the lower body, start with the largest muscle groups and work down to the smaller ones.
• Generally for maximum benefit, you must exercise a muscle group to fatigue. Your last repetition of a set is the last one you can complete.
• After fatiguing a muscle, group stretch that area to help reduce lactic acid build up. This may also help to reduce the feeling of tired, sore muscles.
• In order to increase size and strength the muscles must be continuously overloaded. Do more today than you did yesterday is the overload principle.
• The overload principle can be applied to any activity by increasing:
-The resistance (more weight, more tension)
-The intensity, or speed
-The number of repetitions or sets
-
Duration of the activity
Exercise Format Summary
Warm Up
(5 to 10 minutes) Elevates core body temperature and increase enzyme action and synovial fluid at the joints and prepares muscle groups for movement. The best warm up is doing whatever activity you have chosen slowly for the warm up period.
Aerobic Exercise
• Frequency – minimum every other day, more if working towards fat loss
• Intensity - Depends on individual needs and fitness level... should be in target heart range
• Duration - Minimum 15-20 minutes, at target heart rate with minimum 2 minute cool down. Up to 60 minutes for fat reduction.
• Modes - Stationary bike, trampoline, walking, jogging, cycling, swimming, dance-exercise
Muscle Strengthening
• Duration - 20 to 45 minutes max
• Intensity - Alternate approximately every 3-6 weeks between high intensity training and maintenance phases (advanced levels)
• Frequency - 2-3 times/week
Static Stretching
• Duration
- 10 to 15 minutes daily
Injury Prevention
The best way to avoid
injuries, whether in training or in daily activities and sports, is
with a Functional Fitness Training Program, as discussed
earlier. According to sports medicine specialists, the most common
factor associated with injury is a sudden increase in exercise frequency,
intensity, or duration. Exercise progression is a primary concern in
injury prevention. In order to understand the risk, it is necessary
to consider the mechanical structure of the body which is supported
by the skeleton. The bones are separated by joints that permit the body
to perform many different kinds of movements; each joint is designed
to move in a specific way. Supporting structures called ligaments prevent
undesirable movements.
When you begin an aerobic
conditioning program, you normally experience a fairly rapid improvement
in the ability of your heart and lungs to cope with strenuous exercise.
Within a few weeks, the greater strength and endurance often tempt you
to increase the level of exercise too rapidly.
Bones and ligaments respond
to exercise by becoming stronger and more able to withstand greater
mechanical stresses without damage. Thus, one of the benefits of a strenuous
exercise program is that your bones and ligaments will eventually gain
an increased capacity to withstand the forces exerted upon them during
vigorous activity. However, the process of strengthening the bones and
ligaments takes much longer than the process of strengthening muscles
and improving the ability of your heart and lungs to cope with exercise.
The key to injury
prevention in an exercise program
is slow progression at all levels.
Proper form and technique
along with an adequate warm up and cool down are also necessary to help
prevent injuries. Knowing your own limitations and progressing at your
own rate is critical.
Overuse of certain muscles,
by doing the same exercises over and over, greatly increases your chance
for an injury. It is beneficial to change your routine every 4-6 weeks.
This means changing your specific exercise as well as the intensity
and frequency. Cross training, which means to alternate between different
types of exercise on different days, is also a good way to avoid injuries.
An example would be to run one day, weight train the next, bicycle the
next, martial arts workout the next and then back to weight training.
There are many possibilities, limited only by your imagination. Again
I strongly recommend that you consult with a qualified fitness trainer,
it will greatly enhance your results and your enjoyment of movement.
The 30 Minute Daily Routine for Getting and Staying in Shape Fast
The following is an all
encompassing functional fitness routine, combining breathing, stretching,
muscle toning and strengthening. This very effective, time efficient
routine can be done without any equipment, at any place, at any anytime.
If done on a regular basis it will provide most of us the essential
overall muscular fitness and flexibility we need to enjoy an energetic
life! It is geared for the deconditioned person but can effectively
be used by anyone at any level of fitness. To get in shape fast do your
routine daily. As you progress you can do a harder, longer workout 3-4
days per week.
For those who desire
more muscular development, flexibility and athletic skills contact a
qualified fitness instruction or coach.
Now there no excuses
for not getting
and staying in shape.
The Routine
Keep in mind the following
training principles: maintain good posture and alignment throughout
your movements, coordinate your breathing with your movements, stay
focused on the muscles being used. If you are a beginner, stop when
you begin to feel a burn in your muscles. As you progress, complete
as many repetitions as possible. When the repetitions become excessive,
add more sets or body weights.
Deep Breathing
Deep breathing between
exercises gives your muscles time to recover and energizes them with
fresh oxygen. It is helpful to start by doing the alternate nostril
breathing, so that you can breathe freely throughout the session.
Do 3-4 reps of deep breathing where indicated between exercises, as
described on page 83. As you inhale, visualize your breath filling
your entire body, as you exhale visualize and feel tension flowing out.
Keep your focus on breathing throughout your workout.
The Basic Warm Up 5 Minutes
The methodology is to
work your way from your head to your toes, loosening up as many muscles
as possible. Begin by assuming proper basic anatomical posture. Stand
with weight evenly distributed, feet shoulder width apart, pointing
straight ahead or slightly turned out. Knees are soft, not locked, pelvis
tucked under, back in a neutral relaxed state, shoulders pulled back
and relaxed, arms at sides, hands facing forward, chin is pulled in
and up. Stay in this open, grounding power position for a moment and
feel how good it feels. Record this power posture in your memory and
adjust yourself throughout your day.
Begin with 10 Rounds
of Deep Breathing
♦ Twist
This stretch energizes the spine,
stretches the back, hips and improves trunk rotation.
Execution:
Sit up as straight as possible, one leg flat, other leg bent. Pull knee
to chest with opposite arm and slowly twist around and look over shoulder.
Do not put weight on back arm, it is only for balance. Hold 30 seconds.
♦ Reverse Crunch
Strong abdominal muscles are a must
for good breathing, balance, posture and spinal alignment. The reverse
crunch is the most important ab exercise. It works the neglected lower
transverse abdominal muscles that will give you that sought after flat
stomach look.
Execution:
Lie on back, knees bent, feet on ground, back relaxed. Contract
lower abdominal muscles and bring knees towards chest, lifting hips
off the ground flattening back to floor. Slowly lower feet to ground.
Without rest, repeat for as many reps as possible. When you can easily
do more than 20, add reps, sets and/or ankle weights.
Additional Back Care Exercises
This stretches and relaxes
the entire spine and it’s fun.
Keep upper body flat and relaxed and
draw each knee to chest and then both together and hold. Breathe and
relax. Stretches hip flexors.
Pull in your abs, flatten your back to
floor and hold.
Hold knees together, rotate side to side,
and slowly stretching as far as you can.
This is very comfortable. Gravity allows
pelvis to realign itself. Minimum 15 minutes.
How to progress and stay motivated
If you are just beginning a movement
program always remember, you will succeed if you just do it. Stick with
regular exercise for at least 90 days and you will see and feel the
many improvements and benefits. This will keep you motivated to continue
on. Do the 30 minute routine to the best of your ability for as long
as it takes to master the routine. When you feel comfortable with all
the exercises and you can easily do 15-20 repetitions to failure, it
is time to either add more sets or add ankle and wrist weights. As you
progress you can try a variety of training programs, using weights,
machines or attending organized classes. If you desirea higher level
of fitness, want to train for a particular sport or have specific physical
challenges I strongly recommend consulting with an experienced and reputable
personal fitness trainer. A good trainer can design a program that suits
your individual needs and goals. It is very important to match your
training to your lifestyle. This can save you wasted effort, prevent
injuries and produce your desired results in the fastest possible time..
Tips
♦ Set your fitness goals small and increase them as you succeed.
♦ Keep your goals in mind.
♦ Keep visualizing how much better you will look and feel.
♦ Start slowly and keep your program fun.
♦ Do not compare yourself with others, the progress you are making is just right for you.
♦ Workout with a friend and support each other.
♦ Reward your successes.
♦ Believe
that you deserve the highest quality of life that comes with being fit.
My own experience
I know many examples
of people of all ages who have turned their lives around and achieved
great things by taking responsibility for their physical health. I will
tell you about my personal experience and a great story about a friend.
I was a sprinter and
football player as a young athlete. I injured my knee playing football
and had an operation. Unfortunately in those days, particularly in New
Mexico, where I grew up, not much was known about rehabilitation. Without
a good physical therapy program, my knee did not recover well and would
consistently pop out of joint even without being stressed. Needless,
to say I was no longer a sprinter and became discouraged at my loss
of running ability. I had always counted on my speed in all sports,
so I began progressively limiting my participation. After college I
gave up all sports and activities that required hard running and jumping.
This was difficult to do, but I wasn’t aware of an alternative.
At age forty-two, I began
bicycling in earnest and acquired a high level of aerobic fitness. To
my amazement my knee became much stronger and more stable. As my knowledge
of fitness grew I was able to greatly improve the function of my knee
with weight training, jogging and stretching. At age 50 a friend who
was competing in masters track and field encouraged me to come out to
the track and train with him. I soon found I could actually run fairly
fast and the excitement of competition took over. I continued training
for a few years and won many gold and silver medals competing in the
Senior Olympics.
A much more dramatic
story is Noel Johnson’s. Noel Johnson wrote a book “A Dud
at 70, A Stud at 80”. Noel was a typical pot bellied, out of shape,
70 year old when his wife died. In order to help him adjust to the loss,
his son encouraged him to start running. Well, he never looked back.
By age 80 Noel held several world records for his age group, in many
long distance categories, including the marathon. He ran marathons well
into his nineties.
These stories illustrate
the many benefits
of fitness training, and that
anything is possible,
at any age.
Silent Scream
Open mouth as wide as possible, stick
out tongue and scream without making any sound, unless you’d like
to. It’s a chance to get rid of any anger, frustrations, or resentments
that you might be harboring and tone the muscles of the face.
Neck
¨ Lay
head back slowly as far it will easily go. Relax and allow gravity to
help restore the reverse curve in your cervical spine. Hold 10 seconds.
¨ Keeping
your shoulders relaxed, try to touch your ear to your shoulder. Hold
10 seconds and slowly move head side to other side.
¨ Keep
shoulders relaxed and square to the front, gently look over your shoulder
as far as possible, hold 10 seconds, then slowly move side to side.