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Creating an exercise program?



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CHERIMOOSE
Posts: 390
3/27/13 11:56 P

Why are you unable to do dumbbell squats & lunges?




STEPBYSTEP_
Posts: 777
3/27/13 9:00 P

Thanks for the input!

I've found the wall push ups and have started doing those; I'd love to find some other "modified" versions of things like squats and lunges etc. to be doing something without causing injury



DAINALYNN
Posts: 277
3/27/13 12:08 P

Hi there! If you can't do all of the exercises provided in the automated routine, you are able to customize it a bit by adding other exercises in their place. If you can't do a push-up, you could add a "wall push-up" to your tracker instead.

This way, you're getting the structure of a pre-determined work out, but doing moves at your own pace. I even find it helpful to scroll through those strength training moves once in a while to add some new ones to my routine.

Normally, a strength training workout about 20-30 minutes in length, 2 or 3 times a week is a good start. Begin with light weights and work your way up. You'll know pretty quickly if your weight is too heavy. Incorporating cardio (a walk or a cardio machine) 3-4 times a week (for 20-30 minutes) will have you WELL on your way to a healthier life!

Good luck!



LEC358
SparkPoints: (9,212)
Fitness Minutes: (6,555)
Posts: 2,098
3/27/13 8:45 A

I'd guess she means 3 sets of 8-15 depending on the weight. A book that really helps is 'You Are Your Own Gym.' Its all body weight exercises so no equipment needed and its broken down into pushs, pulls, core, and legs. You should be doing ST about 2-3 times a week. My full body routine (using free weights) takes about 40 mins:

3x15 pushups or bench presses
3x12 assisted pullups
3x15 overhead presses
3x15 horizontal rows or flys
3x15 squats (add weight as needed)
3x15 dead lifts
3 x 1min planks



STEPBYSTEP_
Posts: 777
3/27/13 12:41 A

Thanks Hunna, with the exercises you said you do each one three times do you mean three times total or three sets of reps (of how many times?)
Thanks again for your input emoticon



HUNNA13
Posts: 180
3/27/13 12:32 A

My boyfriend is a personal trainer, and what he has me do is 5 different exercises, focusing on upper body/core or lower body/core, and I do all 5 exercises three times. Takes about a half hour. I alternate every 2-3 days, depending on my soreness, and do cardio on the off strength days. There are a ton of different how-to videos on SP. I just alternate upper and lower body so my entire body isn't a mess the day after :)



STEPBYSTEP_
Posts: 777
3/27/13 12:22 A

Hi,
I was wondering how others went about developing an exercise program for themselves especially regarding strength training.

I've tried using the fitness plan generator but it isn't really working for me; I can't do the floor exercises yet and need to find more modified versions of some of the other exercises.

I just did two of Coach Nicoles vidoes with resistance bands - 7 minutes upper body; 5 minutes lower body and they were good
but how do I fit that in with a program? what else would I need to include, how often would I do this each day?
Thanks for any help anyone can give



 
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