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10 Strength Tips
- Do strength training exercises for all of your major muscle groups at least twice a week, but not for the same muscle group on any 2 days in a row.
- Gradually increasing the amount of weight you use is the important part of strength training.
- Start with a low amount of weight (or no weight) and increase it gradually.
- When you are ready to progress, first increase the number of times you do the exercise (repetitions), then increase the weight at a later session.
- Do an exercise 8 to 15 times; rest a minute and repeat 8 to 15 repetitions.
- Count 1-2-3-4 as you lift the weight and do the same as you lower. Remember, slow, controlled lifting will get you stronger a lot faster. Never jerk weights into position.
- If you cannot lift a weight more than 8 times, it's too heavy; if you can lift it more than 15 times, it's too light.
- Avoid holding your breath while straining; this can cause your blood pressure to rise.
- These exercises may make you sore at first, but they should never cause pain.
- Always stretch after strength training while your muscles are warm.
5 Balance Tips
Add the following modifications to your regularly scheduled lower-body strength exercises: As you progress, hold onto the table or chair with one hand, then one finger, then no hands. If you are steady on your feet, progress to no hands and eyes closed. Ask someone to watch you the first few times in case you lose your balance. - Don't do extra strength exercise to add these balance modifications. Simply add the modifications to your regularly scheduled strength exercises.
- Another way to improve your balance is through "anytime, anywhere" balance exercises. One example: Balance on one foot, then the other, while waiting in line at the grocery store. Do as often as desired. As we age we lose the ability to balance so we need to work on it daily.
- Practice walking heel to toe. Make sure that the toe of the back foot touches the heel of the front foot. Try not to look down at your feet but rather a few feet out in front of you.
- Do the "Stork" pose as often as you can. Stand on one leg and bring the other leg's foot up beside the knee of the supporting leg. Hold. Count to 10 before changing to the other leg. You will improve rapidly if you are consistent with your practices!!
10 Stretching Tips
Stretching exercises will help keep you limber. - Stretching (flexibility) exercises alone will not improve endurance or strength.
- Do stretching exercises after endurance and strength training, when your muscles are warm.
- If stretching exercises are the only kind of exercise you are able to do, do them at least 3 times a week, up to every day. Always warm up your muscles first. (Have you ever tried to stretch a cold rubber band?)
- Do each exercise at least 3 times at each session.
- It is recommended that you hold each stretch for 10-30 seconds. The longer you can hold a stretch the better so try for the 30 second rule. Do not bounce.
- A great stretching program should last from 15 to 30 minutes and should target all the muscles that you worked in your endurance and strength segments of your workout.
- Move slowly into position. Never jerk or bounce into the stretch. Hold and relax into the stretch. You'll feel your muscles relax and when they do, you can even stretch more!
- Stretching may cause mild discomfort (i.e. calves, hamstrings), but should not cause PAIN.
- As we age, we become quite stiff. It's very important for activities of daily living to be as flexible as possible. Try to stretch your muscels when you first wake up in the morning when they are nice and warm.
Download a bunch of actual stretches here:
http://www.bfitandwell.com/pdf/Coach_Bonnies_Full_Body_Stretches.pdf
10 Endurance Tips
- To build stamina, you can do specific exercises, like walking, jogging, snow shoeing, cross-country skiing, or any activity that raises your heart rate and breathing for an extended period of time.
- Do at least 30 minutes of endurance activities on most days.
- If you prefer, divide your 30 minutes into shorter sessions of no less than 10 minutes each. Dividing up your 30 minutes is a great way for someone to begin endurance training.
- The more vigorous the exercise, the greater the benefits; to a point.
- Warm up and cool down with a slower version of the activity to be performed.
- Activities shouldn't make you breathe so hard that you can't talk. They shouldn't cause dizziness or chest pain.
- When you are ready to progress, first increase the amount of time (duration), then the difficulty, of your activity.
- Always stretch AFTER endurance exercises when the muscles are warm.
- If you are training for a specific event (i.e. a marathon) do sport specific exercises. This means that if you are going to be running 26.2 miles then your training will be running. If you are going to be walking a marathon then you'd be walking as your mode of training.
- If you are just wanting to improve your endurance so you can keep up with your grandchildren then I would suggest cross training. You could do a circuit of cardiovascular "events". Example: 10 minutes on the bike, 10 minutes on the treadmill, 10 minutes on the rowing machine. That's a 30 minute workout and it prepares your muscles including heart and lungs for just about any activity.
For more information on endurance training, email me at bonnie@bfitandwell.com.
