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That time when the warm-up is enough

Tuesday, June 17, 2014

This is another blog recorded for posterityís sake in hopes I can come back and see just how far I've gone.

How many times have I done an organized weight/strength program? Never. But I understand its importance. A lot of times I feel I get enough strength workout when Iím lifting or moving stuff around the farm, or at the park where I work part-time. But really, not so much. I donít have the availability of a personal trainer so I checked out a book from the libraryóStrength Training for Women by Joan Pagano.

Today I cracked it open and followed along with the warm-up section. At 10 reps each:

1. Body ball reach
2. Knee lifts w/ball
3. Pliť w/ball lift
4. Shoulder rotation
5. Side bends (using bands)
6. Side bend w/twist (using bands)
7. Wall squats
8. Chair squats, sit-to-stand
9. Push-ups
10. Back extensions
11. Pelvic tilts

Well, I was done after all that and didnít get to actual weight programs. It looks like a definite place to start my strength program! Finished with a 35 min TM run.

P.S. The book is very good, will try to get a copy to keep.
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  Member Comments About This Blog Post:

KATELJM 6/18/2014 7:57AM

    That looks like a good list for starting out. I'm in the same boat. Yesterday I searched for Sthrength Training for Runners (I am a wannabe runner), and found this useful collection:
http://www.sparkpeop
le.com/resource/fitness_article
s.asp?id=1570

In that article, they pointed to a Beginner Program:
http://www.sparkpeople.
com/resource/fitness_plan_gener
ator_details.asp?id=233

I was able to add it to my fitness tracker for my recovery day (I am using a wogging training program from PolarPersonalTrainer to build my treadmill endurance; those training sessions are intense -- challenging me correctly according to my Heart Rate -- so their Training Load chart shows me how long I have to wait before attempting that intensity again.).

Very cool: SP allows me to print a collection of demo pages for that selected workout!

Variety is the spice of life, so I need to get started so I can catch up to you!

Comment edited on: 6/18/2014 8:08:06 AM

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HONEYBEESBLISS 6/17/2014 6:53PM

    Yay on starting strength training!!! I love it when I start noticing improvements from it!!! Keep it up!

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SIOL55 6/17/2014 6:03PM

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