If you are a person of size, you are accustomed to the obsession with your weight and no one will assume that someone your size is concerned about fitness. In this installment, we are going to focus on building strength. All of you have muscles. Let me repeat that, all of you have muscles. If you are a plus sized woman, you have strong leg muscles - your legs are moving weight every day.
No matter what your size or age, building muscle mass will assist you with standing and walking endurance, prevent falls, give you energy, increase your metabolism (muscles burn calories at rest), improve your posture, and improve your overall sense of well-being.
Even if you have been living a sedentary lifestyle, you can start at ANY age or size. If you can, do this program with a friend. You will motivate each other and be more likely to keep a regular schedule.
I was happy to see that Target, my favorite store, has an excellent selection of resistance tubing at $20 and under. If you cannot find them at your local Target or sporting goods store, you can purchase them from Target on-line. Go to www.target.com and search their site for resistance bands in their sports department and it will take you to the right page.
They sell a three strap combo - with a band for three different resistance strengths. The resistance exercises recommended below can be done with those bands. The other purchase you will need to make is a child's bouncy ball - the big kind - the same diameter as a dinner plate or a little larger is fine. These can be found in every toy store (and at Target!). You can also purchase these items from www.spriproducts.com.
Muscle training requires concentration. You will mentally picture the muscles targeted working. Do not have conversations while doing these exercises. You will be safer if you pay attention to what you are doing. YOU MUST WEAR ATHLETIC SHOES FOR ALL EXERCISES. DO NOT DO ANY OF THESE EXERCISES BARE FOOTED.
I think it is easiest to break up the exercise program into Standing, Seated, and Floor Exercises.
Today, we'll do STANDING EXERCISES.
From our last lesson, you learned to get your heart rate up by dancing to your favorite music for 20 minutes.
While you are still standing, you are going to work the following body parts:
QUADS
The large leg muscles in the front of your leg are the quadriceps or "quads." These are the muscles that get you on and off the commode.
1. Stand with your back to the wall.
2. Take a few steps forward - enough to be able to comfortably fit the child's ball between the wall and the small of your back.
3. Your legs should be a little wider than hip distance apart.
4. Your toes should be pointed out slightly.
5. SLOWLY, bend your legs, leaning back into the ball. The ball will roll up your back as you go down.
6. It is important that your knees are lined up with your toes when you go down. If you cannot see your feet, have someone spot you at first until you are sure you can feel the correct position.
7. Return to standing position. Do not lock your knees. Do not try and go too far down. You should be able to safely and easily return to a standing position.
8. Start with one set of 10.
9. With practice, work up to three sets of 10, taking a 2 minute break between sets.
CALVES
If you have swollen feet, please consult with your physician before attempting this exercise.
1. Hold onto the back of a chair. The chair should not have wheels!
2. Go up and down on your toes.
3. It is important to try and get as much flex as you can in the ball of your foot.
4. You might only lift up one half inch. Don't be discouraged.
5. Do one set of 10 repetitions.
CHEST
You are going to do push-ups. That's right, I said push-ups.
1. Standing in front of a blank wall, place you hands on the wall in front of you.
2. Your hands should be placed at shoulder level.
3. You arms should be straight, but your elbows should not be locked.
4. You should not be so far from the wall that you are bent over at the waist.
5. Your back should be straight.
6. Now, lean into the wall as if you were doing push-ups on the floor, except these would probably be called "push-outs." Go in till your nose almost touches the wall.
7. Inhale as you lean into the wall, exhale as you push away.
8. Really push. It is important to concentrate on your chest muscles as you are pushing away from the wall.
9. Do one set of 10 repetitions. When 10 become too easy, do two sets of ten (then three), resting 1-2 minutes between sets.
SHOULDER/CHEST STRETCH
1. After your push-ups, clasp your hands behind your back. (If you cannot clasp your hands, grab a towel and, gripping the towel behind your back, bring your hands as close together as possible.)
2. Force your hands down, while puffing out your chest to feel this stretch.
BICEPS
1. Grab one of your exercise bands. (If you have purchased the three band combo from Target, you should start by attaching only the yellow (easiest) band for this exercise.)
2. Holding one handle in each hand at your side, let the band rest on the floor.
3. Where the band touches the floor, put it under one foot.
4. Keeping your elbows in, palms facing forward, raise up the handles. Feel the tension in the bands.
5. Work very slowly and control the movement up and down.
6. Do a set of 10.
7. As you increase in strength, increase the number of sets to three, resting 1-2 minutes between.
TRICEPS
The muscle on the back side of our arms is called the triceps. This is what many of us refer to as our "angel wings."
1. Grab one of your exercise bands. (If you have purchased the three band combo from Target, you should start by attaching only the yellow (easiest) band for this exercise.)
2. Holding one handle in each hand holding the band behind you like it's a jump rope.
3. Where the band touches the floor, put it under the heel of one foot.
4. Slowly, bring the handles up over your head. The band is anchored by your foot and behind your back.
5. Your arms should be straight up (do not lock your elbows).
6. While continuing to hold the handles, bend your elbows.
7. Straighten your arms again.
8. Do this up and down movement in a steady pace.
9. As you increase in strength, increase the number of sets to three, resting 1-2 minutes between.
You will be fatiguing your muscles. That's how muscles grow. If you are doing three sets and 10-12 repetitions is too easy, change or add tubing. When you increase the tubing strength, you may not be able to easily do the three sets. That's normal. go back to one set and work yourself up again.
Next time, we will add the sitting exercises - more arm, back and leg work.
Have fun and enjoy your new found strength.
