Need Help With Exercise Regiments

[Mavericker]

A lot of adults don't exercise because they are lazy, don't feel it's important, or are lazy and out-of-shape. Does anyone have any advice about how to stay committed to a dialy exercise regiment? My physician suggested I should pull-ups, crunches, push-ups, leg stretches. I want to get a jump rope and start exercising.

The think is I don't have a lot of space at home to exercise.
I can maybe put a note on my wall next to my bed-that would help.

Any suggestions for what exercises I should do if I am slightly overweight?

[cartoonboy]

It's always tough if you don't have a lot of room, but don't let that be an excuse to not engage in exercise.

If you have enough room to lie down on the floor, you have room.

Push-ups, leg raises, jumping jacks. I've use to have one of those 80's situp contraptions which you hook on your feet and could do situps and rows for the back.

Just an example of what you can do.

[Shawn Hopkins]

Those exercises sound good, but you need to do some weight training, too. Get you a set of dumbbells, maybe a barbell and a few light weights and an introductory weight training book, something like "Weight Training for Dummies." That's not me being snide, there, I actually have this book and have used it.

Weight training is great for helping to keep off weight because muscle takes more energy to maintain than fat. You don't have to become a muscle bound, roided out monster, but it will help you maintain your general health.

As for equipment, a bench would be great but you don't absolutely need one, you can still do several helpful exercises. A mirror to exercise in front of is helpful so you can watch your form.

You really need to watch your calories, too. Honestly, if you don't stick to a diet and you work out you may actually see a little overall weight gain from the muscle mass bulk. At least it's healthier weight, though. A combination of good diet, aerobic exercise and strength/weight training will lead to your best results. I lost about 30 pounds in four weeks doing it.

As for sticking to it, that's the hardest part. I don't know what to tell you. I stopped and over a year or so slipped back to fatter than ever. But I'm planning to get a gym membership soon and go back to it.

Did your physician really suggest pull ups? That's a very difficult exercise for someone out of shape.

[Wounded_Dragon]

I guess the first question should be, are there any physical activities you enjoy right now? Walking and bicycling can be good if you just want to lose a little weight.

[Antiyonder]

If there's a neighborhood pool or public pool that's still open or an indoor swimming area, then I suggest swimming be among your exercising. You don't even have to swim, but just do any possible exercises in the pool.

Mainly because the water relaxes your body up to a point where you don't feel exhausted from exercising, thus you get more work out without realizing you're tired.

[Mavericker]

Is it true exercising adds years to your life?

ShawnHopkins, I had muscular problems-my physician suggested what exercises to do-she said don't do them if you feel muscle pulls.


It's always tough if you don't have a lot of room, but don't let that be an excuse to not engage in exercise.

If you have enough room to lie down on the floor, you have room.

Push-ups, leg raises, jumping jacks. I've use to have one of those 80's situp contraptions which you hook on your feet and could do sit-ups and rows for the back.

Just an example of what you can do.

What about remembering to exercise and devoting time to exercise? What should I do?

We've got an exercise machine but we haven't even set it up yet.

[Wounded_Dragon]

It'd be good to choose a time that you normally have free. Try not to have it too close to when you need to go to sleep.

You say pull-ups, crunches, push-ups, leg stretches were recommended? Okay, try to do as many of one of those as you can, or before those muscle pulls you were warned about start. Take that number, figure out what 70-80 percent of that is. That'll be how many repetitions you want in a set.

So say you can do 20 crunches max. You'll want to do somewhere around 14-16 in a set.

After you do a set on one group of muscles, move to another. Then another. Once you've hit all the muscle groups you're aiming at, repeat the process as many times as you desire.

[Light Lucario]

What I usually do is just jog in place for about an hour while twisting my body with weights in my hands. I agree that you'll need some weights, most likely small ones, to get started. You could get a stepper and do that for awhile. Maybe taking a run around your block for awhile would be good too, if that's an option for you. If its possible, going to a gym and trying out some different machnices would be helpful for you too.

[Punisher]

Whatever you do, make sure you do it right. 25 perfect pushups will do a lot more for you then 50 imperfect ones. This is especially true if you plan on doing cruches.

[G. Wen]

It's easier to stick to an exercise plan if you enjoy doing it. Working out with a group of people, doing muscle building exercises you enjoy, or joining a sport that also exercises the muscles as a tone up are all good ways to keep on schedule. If you're going to go at it alone, check out 1 or 2 books on proper poster and exercise techniques, and make sure you read them! So many people injure themselves while exercising because of incorrect technique.

Also, do a diet change. Grill or sear your meat in a little bit of olive oil (no more than 1 teaspoon) instead of frying it. Season with basil, oregano, garlic, onions, pepper, some salt, rosemary, and chili power instead of butter. Eat whole wheat breads and pasta. Forego creamy sauces and use tangy ones with a vinegar or olive oil base.

Also, watch the salad dressing! Ranch and ceasar dressing can make a healthy salad high in fat. Go with vinegarette dressings instead. No more bacon bits in the salad, go with grilled chicken or seafood. Go light on the cheese shavings as well.

Don't worry about startch too much. What makes potato fattening isn't startch, it's the butter. Bake potatoes and season it with chives, pepper, bell peppers, etc.

And try to eat as many colors of fruits and vegetables possible, one from each color of the rainbow.

[Antiyonder]

And try to eat as many colors of fruits and vegetables possible, one from each color of the rainbow.

How does the color have bearing on your health?

[purplehairedwonder]

How does the color have bearing on your health?You are supposed to be eating 5-9 servings of fruits and veggies a day. Fruits and veggies come in all sorts of colors, so if you eat a colorful diet, you know you're getting the nutritional benefits from them.

Some of the various benefits of a colorful diet, according to Julie Garden-Robinson, a Food and Nutrition Specialist (http://www.ag.ndsu.edu/pubs/yf/foods/fn595w.htm):
Red fruits and vegetables are colored by natural plant pigments called "lycopene" or "anthocyanins." Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.

Orange/yellow fruits and vegetables are usually colored by natural plant pigments called "carotenoids." Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

One study found that people who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, an eye disorder common among the elderly, which can lead to blindness.

Carotenoids also may be good for your heart. One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables.

Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects and helps keep our hearts healthy.

Green fruits and vegetables are colored by natural plant pigment called "chlorophyll." Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

The "indoles" in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens like spinach and broccoli are also excellent sources of folate, a B vitamin that helps reduce risk of birth defects and helps keep our hearts healthy.

Blue/purple fruits and vegetables are colored by natural plant pigments called "anthocyanins." Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

White fruits and vegetablesare colored by pigments called "anthoxanthins." They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, like bananas and potatoes, are good sources of the mineral potassium, too.

[Mavericker]

Whatever you do, make sure you do it right. 25 perfect pushups will do a lot more for you then 50 imperfect ones. This is especially true if you plan on doing crunches.

I'm getting ready to do some right now-the most I can do at once is 20. Pushups that is.

[Master Moron]

Is it true exercising adds years to your life?

ShawnHopkins, I had muscular problems-my physician suggested what exercises to do-she said don't do them if you feel muscle pulls.


I'm not sure what "feel muscle pull" means, but pullups are more of a strength building exercise than a cardio exercise. So, if your doctor is telling you to avoid strength training I don't know why he'd tell you to do pull ups.

[Antiyonder]

I'm not sure what "feel muscle pull" means, but pullups are more of a strength building exercise than a cardio exercise. So, if your doctor is telling you to avoid strength training I don't know why he'd tell you to do pull ups.

I think he means pulling a muscle and feeling that.

[Mavericker]

I think he means pulling a muscle and feeling that.

No I had muscle problems-I had to take muscle relaxer.

What about jumping rope?-I want to buy one and use it.

[Punisher]

You should really just invest in a weight bench, if you have five feet of free space then you can manage to fit it in. Just drive around looking for yard sales, I got mine for ten bucks with about two hundred pounds of weights. Lots of benches these days are multipurpose and give you the ability to test leg stength and do crunches on them, so you could have your own home gym for cheap, without paying outrageous gym prices while managing to excericise several areas of your body.

[Mavericker]

You should really just invest in a weight bench, if you have five feet of free space then you can manage to fit it in. Just drive around looking for yard sales, I got mine for ten bucks with about two hundred pounds of weights. Lots of benches these days are multipurpose and give you the ability to test leg stength and do crunches on them, so you could have your own home gym for cheap, without paying outrageous gym prices while managing to excericise several areas of your body.

I have no problem with sit-ups, crunches and push-ups.

We need to make room for our machine-I keep trying to get my family to set it up but we don't have room for it.