Workout Tips and Queries

Reha · August 27, 2009, 5:51am

According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, all healthy adults ages 18–65 should be getting at least 30 minutes of moderate intensity activity five days of the week. However, there are additional guidelines for those 65 and older, or for those 50–64 with chronic conditions or physical functional limitations (e.g., arthritis) that affect movement ability or physical fitness.

We think of moderate intense activity and think of sweating on a treadmill or jogging in the park at an ungodly hour. Its really not that hard folks…just takes a bit of creativity to turn even TV hour into exercise.

Buy a set of hand weights and keep them handy in your living room. Personally, Ive even used 3 liter coke bottles.

Memorize stretches and a few yoga or pilates moves and practice them during late night episodes of whatever is on TV.

Park further in the parking lot.

WALK, WALK, WALK LADIES AND KEEP WALKING! Walk around your neighborhood for 15 minutes in the morning and 15 minutes in the evening…it COMPLETELY changes your day and mood. If you cant walk around in your neighborhood, stretch in your room.

When you’re talking on the phone, walk around or stand instead of sitting or lying down.

If you choose to join a gym and workout…do it in the MORNING! It will help keep you focused all day long…you will think twice before wasting your workout with a heavy lunch.

Workouts become boring after a while so make sure you switch your routine every 4 - 6 weeks. This prevents your body from reaching a plateau.

Get an iPod or MP3 player…these are SOOOOOOOOOOO helpful in keeping you engaged for 30 - 45 minutes at a time.

Do not just jump into intense workouts at once, ease into them. Dont start running a mile right away, start out with a brisk walk and then build to your desired level.

More tips to come!

Monk · August 27, 2009, 11:27am

re: Workout Tips and Queries

Bestest thread. Ladies listen to he.

Mostar95 · August 27, 2009, 11:50am

What are those guidelines?

Iyla · August 27, 2009, 3:16pm

re: Workout Tips and Queries

okay i am off for a walk! ;)

Sajalina · August 27, 2009, 3:51pm

re: Workout Tips and Queries

Workout...... it does a body good!!!

Reha · August 27, 2009, 4:53pm

If you're asking specifically about exercising while having arthritis, I can tell you a few things. People with arthritis benefit A LOT from exercise...my own mother is one of them.

Range of motion exercise is good for people who have arthritis...this would mean taking some sort of dance class, pilates for beginners, yoga for beginners, etc.

Believe it or not but weight training is good for arthritis as well as it strengthens muscles...but this would have to be tailored by a doctor/therapist so you dont injure yourself.

Some sort of aerobic exercise is beneficial also...spinning classes for beginners.

The key is to build endurance by taking it SLOW and being able to CONTROL movements...thats all.

Reha · August 27, 2009, 4:53pm

Im right there with ya!

Chipkali · August 27, 2009, 5:13pm

Re: Workout Tips and Queries

Niceee thread :k:

Okay, I need to get walking more :hinna:

Mostar95 · August 28, 2009, 8:46am

PSquared:

If you're asking specifically about exercising while having arthritis, I can tell you a few things. People with arthritis benefit A LOT from exercise...my own mother is one of them.

Range of motion exercise is good for people who have arthritis...this would mean taking some sort of dance class, pilates for beginners, yoga for beginners, etc.

Believe it or not but weight training is good for arthritis as well as it strengthens muscles...but this would have to be tailored by a doctor/therapist so you dont injure yourself.

Some sort of aerobic exercise is beneficial also...spinning classes for beginners.

The key is to build endurance by taking it SLOW and being able to CONTROL movements...thats all.

Thanks a lot. Currently I am doing swimming and yoga. But i want to do weight training as well.

I am 45. My right shoulder is frozen due to working on computer. And both of my knees are badly affected. So when I swim I do not use my legs. I swim with arms only and I can swim up to 1,500 meters in about 45 minutes.

Monk · August 28, 2009, 11:30am

Can you pick some thing up from the store, on your way back, for me?

And to the brain.

Reha · August 28, 2009, 9:33pm

No problem Mostar. In arthritis, the more you work your limbs and muscles, the more you have control and regain mobility if you dont have it.

If you want to do weight training, I would definitely start by talking to your physical therapist first to make sure you know what your limitations are and what areas you dont want to put pressure on.

Also, sometimes you will find hybrid classes at gyms and community colleges. These classes will not only cover some basic yoga or pilates but they will also incorporate light weight training or resistance training into the class. These are helpful when you're trying to introduce a new element into your routine.

Reha · August 28, 2009, 9:34pm

SURE! Would you like a chocolate protein shake or vanilla?

:)

K337 · August 28, 2009, 10:45pm

Re: Workout Tips and Queries

:hinna:tanofies herself

Mostar95 · August 30, 2009, 12:54pm

Thanks again.

amorox · August 30, 2009, 7:03pm

Re: Workout Tips and Queries

hey i am 18 years old 5 feet tall and 40kg weight
Qno1 is am i fat??? as in which category do i fit in? fat thin or normal??

and also since my last internship i did it wid samsung in mcdonalds :P i have been gaining weight.......eating fries and drinks n burgers all 15 days!!!
just now this girl came and told me that i am really getting fat :P
i am ok with my overall body and the gained weight looks good but i want to do something for tummy area :(
will walking help?? or a blend of walk and run for 30min???
also is the time just before aftari good for walking??or any workout?

Reha · August 30, 2009, 7:55pm

Re: Workout Tips and Queries

You’re 5’0 and 88lbs? You’re not fat!

You could be anywhere from 103 - 137 lbs and still be considered healthy depending upon your frame/build. If you’ve got a larger frame, you could put on weight and start to look bulky. But you’re not heavy if Im ready your weight correctly.

Here is a calculator for those who are curious about their height and weight:

A Weight Watchers support network

As for your tummy area, two things need to be done:

First you will have to work the fat off of your belly and then you’ll be toning it up using abdominal exercises. Its always a two step process.

For fat burning, you will be doing cardiovascular workouts like brisk walking, running, jogging, spinning, cross training, etc.

For abdominal exercises, you will do crunches of different variations. They are easy and you never need special equipment to do them.

Lie on the floor, back straight, hands clasped behind your head (make sure your elbows are not close to your head…spread them out) and lift your head off the floor as much as you can without moving your back. Your legs should be at a 90 degree angle. This is a crunch. Try doing about 25 of these…3 times.

Another way to work lower abdominals that I love is lying on the floor, back straight, raise your arms over your head and grab a hold of something…leg of a table, the bottom of your bed, anything stable and sturdy enough for you to pull on and bring your legs all the way to your chest. This will be hard to do but worth it. Try doing about 12 of these…3 times.

This is a good start…tell me how you feel once you do them.

amorox · August 31, 2009, 8:29am

Re: Workout Tips and Queries

oh i do crunches :) 25 rep and 3 sets :D lolx
but i will defo try this one too :) and am on to check my weight :D

Reha · September 3, 2009, 3:13am

Re: Workout Tips and Queries

:)

Waleeja · September 6, 2009, 8:03pm

Wow! Some great tips out there.

PS I have a question about stair climbing. Someone said to me that they cause back pain? I was really loving it, it saves a lot of time and toned up my thighs where i need to work most lol anyway I stopped and thought I'll double check it before continuing it.

And any particular exercise for buttocks? I'm doing lunges for now.

Shum23 · September 7, 2009, 1:30pm

PSquared:

You're 5'0 and 88lbs? You're not fat!

You could be anywhere from 103 - 137 lbs and still be considered healthy depending upon your frame/build. If you've got a larger frame, you could put on weight and start to look bulky. But you're not heavy if Im ready your weight correctly.

Here is a calculator for those who are curious about their height and weight:

As for your tummy area, two things need to be done:

First you will have to work the fat off of your belly and then you'll be toning it up using abdominal exercises. Its always a two step process.

For fat burning, you will be doing cardiovascular workouts like brisk walking, running, jogging, spinning, cross training, etc.

For abdominal exercises, you will do crunches of different variations. They are easy and you never need special equipment to do them.

Lie on the floor, back straight, hands clasped behind your head (make sure your elbows are not close to your head...spread them out) and lift your head off the floor as much as you can without moving your back. Your legs should be at a 90 degree angle. This is a crunch. Try doing about 25 of these...3 times.

Another way to work lower abdominals that I love is lying on the floor, back straight, raise your arms over your head and grab a hold of something...leg of a table, the bottom of your bed, anything stable and sturdy enough for you to pull on and bring your legs all the way to your chest. This will be hard to do but worth it. :) Try doing about 12 of these...3 times.

This is a good start...tell me how you feel once you do them.

Some great tips.. im not fat but i have bad body fat proportion.. i already do crunches and running, still dont seem to burn out the fat from those areas. Anything else you could suggest for flat tummy and hips.