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Help with exercise choices at home.



 
 
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JENMC14
Posts: 2,707
11/1/12 8:59 A

Go to the library! Seriously. Check out their selection of fitness DVDs. I have used this when I've been in a rut and needed some fresh cardio ideas. You can try a variety of things without spending too much money (my current library has a nominal rental fee, my old library had no fees). SP has some good (although fairly short) videos as well. YouTube is another great resource. Check out the BeFIt Channel and BeFit in 90.

Also, make sure to incorporate strength training. Heavy lifting, fatiguing the muscles in 8-12 reps for 2-3 sets, is best. You can check stores for sales or Craig's list and get a decent oly (style) bar and plates, bench and rack for not too much. I think we spent about $250-300 on mine, but bought it all new, only the bench on sale. You could also go with resistance bands which can be purchased for fairly cheap at Walmart.

Edited by: JENMC14 at: 11/1/2012 (09:00)


JENNILACEY
SparkPoints: (72,309)
Fitness Minutes: (55,156)
Posts: 2,484
11/1/12 8:58 A

I had to give up my eliptical trainer when I moved because I had *nowhere* and I mean nowhere, to put it. It was one of my biggest excuses for putting off losing weight after my 2nd pregnancy. My daughter is now 2.5 yrs old and I only just started losing weight about 4 months ago. I finally decided that I had to do something because my weight was growing quickly out of control so I figured I'd just focus on my nutrition...

A month into my diet changes, I rejoined Spark and I discovered their fitness videos here. I started with those and when they became too easy I moved into more intermediete videos I found on youtube. I still use 2 from Spark; Nicole's kickboxing as a warm up and her atheletic interval training video. In addition to those I do one called "HIIT Cardio" (it isn't real HIIT but it is a heart pumping video) it's kind of a rip off from Turbo Jam. Another is "Total Dance Fitness", it's a bit of a beginner work out but I love how LT (the trainer) warms you up and stretches you out at the end. It's also a fun dance routine and I like to use it at the end of my workout because it makes me feel like warm pudding. The other is one by Denise Austin and is a kickboxing inspired routine that focuses on HIIT. Denise has a ton of different videos on youtube. Dec 1st I'm starting "Jillian Micheal's 30 day Shred" which can also be found on youtube.



Edited by: JENNILACEY at: 11/1/2012 (09:13)


N16351D
Posts: 2,349
11/1/12 7:10 A

I live in the Pacific NW where we have rain almost every day from late October through April. While I don't ride my bike in the rain, I do ride it all winter. I just have to dress with more layers than in summer and have a good light on the bike.

There are a myriad of activities one can do at home, outside or at a private or public gym for exercise. If you can walk,you can do a lot for yourself. You can mix it up with slow walking and speed, or race walking. You can walk short distance on rest days, and long distance on other days. You can do it alone, or with others and it can be done anywhere in the world at your convenience.

Go for it!



CMCOLE
Posts: 2,667
10/26/12 8:07 A

Thank you for your advice, Coach Nancy.

I have a "trainer" for my bicycle - so that I can ride it inside during the winter.
I'm hoping that will be a great addition to my walks with the dog and any other activities I do



RBADH2289
Posts: 2
10/25/12 10:57 P

Thank you very much Coach, I will do just that.



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
10/25/12 7:05 P

RBADH2289,

You don't have to be a runner to become fit and healthy. That being said, one of the biggest reasons people give up on running is that they try too hard to do too much too soon so that they end up injured. The deal with running is to have a STRONG walking base of 5 walks a week of at least 30 minutes in duration for several months. If you have that base, you can then throw in short running segments of say 30 seconds every 5 minutes or so, then bring your speed back down, allow your heart rate to recover for 5 minutes than up the speed again for 30 seconds. If you are running on a treadmill I do recommend that you raise the incline to 1-2% so that it takes the pressure off your knees. And do not feel the need to run daily. Remember your body makes the adaptation to running (or any exercise for that matter) when you are not running, so allow a good 48 hour recovery between runs. On your non-run days doing a nice walk would be great.

I hope this helps!

Coach Nancy



RBADH2289
Posts: 2
10/25/12 6:46 P

Hello everyone,

I used to be on SP almost a year ago but just got back onto it today.
My main focus: Exercise to reduce weight and be healthier.

Most people I have spoken to have said to jog or run at least 4-5 times a week but the problem with that is, I can't run for very long or at any higher speed than 4-5MPH (on treadmill) because of the pain I develop in my knee. It has gotten much better with the insoles I bought to help the curve at the bottom of my feet but I'm afraid the pain will come back.

Is there any alternative exercises anyone can suggest as alternative to running. I have been riding my bicycle throughout the summer but the weather is getting much cooler to be able to do that. (past few days have been nicer than weeks earlier).

Thanks in advance.



 
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