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Beginner's Workout Plan - only for "Newbies"
jpilley
Posts: 78 Member
A car that hasn't been run for a long time needs some "start up" maintenance done on it BEFORE you turn the key.
And so do our bodies! If you are wanting to begin an exercise / workout program, I encourage you to participate in these simple "start up" exercises before you rush out and sign up at a gym or go out and buy workout equipment that you don't necessarily need at this point in your journey to get fit.
These exercises (gosh I hate that word) will gauge your "fitness" level as a beginner. They target different areas of your body and different muscle groups which you will need as you move forward into a more active level of working out. When you can comfortably perform then, move on.
I know many of you have specific disabilities which may prohibit or restrict you from performing some of these simple exercises, so modify them in such a way that you are able to at least attempt to complete them. For example, cut down on the number of repetitions, the number of sets, add a grab bar for support, be creative in your thinking but do something! Soon you will see that your body is accepting these challenges and will adapt itself to your demands allowing you to move forward.
So let's get started on Week One. Are you ready?
1. Find a wall and place your hands on it. Feet slightly apart and out about 12" out from the wall. Do 10 push-outs slowly. Shake out your arms. Do another set of 10 push-outs. Shake out your arms. Do another set of 10. Shake out your arms and hop in the shower.
2. Hands on hips, rotate to the right and then to the left keeping your feet facing forward and only turning from your waist. Do 10 rotations (right and left count as one). Drop your arms and rinse the shampoo out of your hair. Do 10 more rotations. Drop your arms and rinse the conditioner out of your hair. Do 10 more rotations and get out of the shower before you run out of hot water.
3. Stand in front of your mirror and as you prepare yourself for the day, rise up on your toes and SLOWLY back down. Do this 10 times. Shake out your legs. Repeat another 10 times. Shake out your legs. Repeat another 10 times. Shake out your legs and brush your teeth. Probably gonna feel like you got leg cramps but give it time.
4. Sit down on the toilet (lid down) or find a hard chair. Stand up and sit down SLOWLY. Do this 10 times. Rest for 10 seconds. Do 10 more and rest. And do another final 10. If you need to, use a grab bar, wall, or counter for support but do NOT pull yourself up or let yourself down using the supports - make your body lift itself and SLOWLY set itself back down. This one is gonna hurt in your thighs and your knees, so be prepared.
5. Go outside taking a watch. Walk as fast as you can for 5 minutes in any direction, turnaround and go home. If you can't get outside, walk around your house.
That's it! Takes about 10 minutes at the most for the exercises and 10 minutes for you walk. You are going to do this for ONE WEEK - don't miss a day. If it hurts, you need a bit of "greasing up" to begin a more active workout program.
Check in here and let us know how it's going.
jp
And so do our bodies! If you are wanting to begin an exercise / workout program, I encourage you to participate in these simple "start up" exercises before you rush out and sign up at a gym or go out and buy workout equipment that you don't necessarily need at this point in your journey to get fit.
These exercises (gosh I hate that word) will gauge your "fitness" level as a beginner. They target different areas of your body and different muscle groups which you will need as you move forward into a more active level of working out. When you can comfortably perform then, move on.
I know many of you have specific disabilities which may prohibit or restrict you from performing some of these simple exercises, so modify them in such a way that you are able to at least attempt to complete them. For example, cut down on the number of repetitions, the number of sets, add a grab bar for support, be creative in your thinking but do something! Soon you will see that your body is accepting these challenges and will adapt itself to your demands allowing you to move forward.
So let's get started on Week One. Are you ready?
1. Find a wall and place your hands on it. Feet slightly apart and out about 12" out from the wall. Do 10 push-outs slowly. Shake out your arms. Do another set of 10 push-outs. Shake out your arms. Do another set of 10. Shake out your arms and hop in the shower.
2. Hands on hips, rotate to the right and then to the left keeping your feet facing forward and only turning from your waist. Do 10 rotations (right and left count as one). Drop your arms and rinse the shampoo out of your hair. Do 10 more rotations. Drop your arms and rinse the conditioner out of your hair. Do 10 more rotations and get out of the shower before you run out of hot water.
3. Stand in front of your mirror and as you prepare yourself for the day, rise up on your toes and SLOWLY back down. Do this 10 times. Shake out your legs. Repeat another 10 times. Shake out your legs. Repeat another 10 times. Shake out your legs and brush your teeth. Probably gonna feel like you got leg cramps but give it time.
4. Sit down on the toilet (lid down) or find a hard chair. Stand up and sit down SLOWLY. Do this 10 times. Rest for 10 seconds. Do 10 more and rest. And do another final 10. If you need to, use a grab bar, wall, or counter for support but do NOT pull yourself up or let yourself down using the supports - make your body lift itself and SLOWLY set itself back down. This one is gonna hurt in your thighs and your knees, so be prepared.
5. Go outside taking a watch. Walk as fast as you can for 5 minutes in any direction, turnaround and go home. If you can't get outside, walk around your house.
That's it! Takes about 10 minutes at the most for the exercises and 10 minutes for you walk. You are going to do this for ONE WEEK - don't miss a day. If it hurts, you need a bit of "greasing up" to begin a more active workout program.
Check in here and let us know how it's going.
jp
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Replies
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This looks good to me, will adapt some to accommodate my bad knee but going to give them a try. thanks xx0
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Love these. Except the walking- I have a bad hip, and it starts to scream at me at the 2.5 minute mark. Pathetic. But you know what, 2 weeks ago I couldn't even do the 2.5 minutes. I did 4 of them throughout the day - very brisk walking- does that count?
My little Yorkies are at my heels, yapping all the way LOL!0 -
Janey - anything counts as long as you are moving! See how with a little patience and determination, you can build up your endurance. Three weeks and you will be to move on.
jp0 -
I just did my walk at the grocery store first thing this morning. 8 minutes, around the perimeter! Feeling great!0
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The body is an amazing creation. Little steps quickly turn into big ones before you realize what's happening. All it takes is patience and persistence and the muscles will grow.0
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I got in my 10 minutes of walking yesterday. woo-hoo!0
This discussion has been closed.