I did a lot of reading and video-watching since my last blog entry, and now my knowledge about weight lifting is not zero anymore : )
Thank you SparkFriends for the information!
I'm infamously unable to locate useful information on the internet, so it really made a difference.
I read the first few chapters of e-book Starting Strength by Mark Rippetoe,
these are about barbell squats and overhead press - there is a lot to know about proper form! So I stopped here and started practicing these two. First with a broomstick, and today with small weights, focusing on form.
To my surprise, squats did good to my knees: they feel more stable and don't crackle when I'm climbing stairs.
My other favorite is www.stumptuous.com/
several useful and enjoyable articles and videos, for women!
Here I found an article about how to get started with pullups.
I always wanted to do pullups but I couldn't do any and didn't know how to start.
Well, one possible thing to do is crawling - there is a nice straight line from my desk to my husbands', he was quite surprised when I crawled into his field of vision from below and behind... He made a face that made me laugh my head off.
So, crawling is fun and it works the pulling muscles in the arms and shoulder.
After digesting this lot of information, I decided to change my weekly exercise schedule,
cardio: 4x running, 2x stationary biking, 1x walking as cardio,
strength training: 3x core and 3x upper body exercises for strength training. This is where I got stuck with the 5 pound dumbbells.
I keep the 4 runs, the walk and the 3 core exercises.
On Tue-Thu-Sat I'm going to do:
warmup: squats without weight, pushups and some forearm crawling to keep the family entertained
main workout: squats and overhead press with barbell, and partial pullups
I'll add weight and other exercises when I get stronger and I'm able to take in more information.
On the eating front now I have a 5-day streak of No Mindless Eating in the Evening, had afternoon snack and a modest dinner every day. Quite an improvement!
Things are getting back to normal.
It's time, as tomorrow is a busy working Monday.