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SUNLUVIN's Photo SUNLUVIN Posts: 506
1/16/08 10:52 A

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Don, I'm glad you mentioned your hernia. It reminds me that all of you need to remember that only YOU know what your body can handle when it comes to previous injuries and surgeries your body has been through.
All of the exercises I recommend are for those of you that don't have injuries or weak joints that will be further injured by doing these exercises. If you aren't sure, please speak with your doctor before starting any of this!

Sounds like you are off to a great start, Don! I am so impressed by your progress so far!

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STAY STRONG!!
--I choose today to give myself the best life ever!

HW: 150 lbs

Height: 5'5"

Starting weight: 134 lbs
Starting date: 1/2/08

Goal Weight: 118 lbs.
Aug 2009


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L*I*T*A*'s Photo L*I*T*A* SparkPoints: (340,900)
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1/16/08 10:48 A

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sounds wonderful,can't wait for part 2........thanks so much for helping us out..........lita


“There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.”

When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world

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DDOORN's Photo DDOORN Posts: 23,427
1/16/08 10:44 A

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I've been using dumb bells and resistance bands 3 x 30 mins. weekly, focusing on upper body as I figure my daily treadmill takes care of the lower body. I'm deliberately delaying core exercises until I get my hernia surgery later this year.

I'm curious to see what specific exercises with dumb bells and resistance bands you suggest. I've been trying to focus on my upper under-arm and upper chest & shoulders.

I'm so pleased you're willing to share your knowledge Kristin!!

Don

Co-Team Leader for All Health Pros, Binghamton Area Losers & Laid Off But Staying Strong SparkTeams

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"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." --- Carlos Castaneda

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SUNLUVIN's Photo SUNLUVIN Posts: 506
1/16/08 9:13 A

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I'm going try to give all of you examples of exercises available on the Spark site. Some of them use resistance bands and some use dumbbells/free weights. I don't think any of them use machines. I will also give you some ideas for a workout that uses the treadmill for a few minutes and then the weights/bands for a set...it's a great workout!

Kristin

Edited by: SUNLUVIN at: 1/16/2008 (09:13)
STAY STRONG!!
--I choose today to give myself the best life ever!

HW: 150 lbs

Height: 5'5"

Starting weight: 134 lbs
Starting date: 1/2/08

Goal Weight: 118 lbs.
Aug 2009


 Pounds lost: 1.6 
 
0
2.25
4.5
6.75
9
COOPSM's Photo COOPSM Posts: 24,881
1/16/08 9:05 A

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Really looking forward to part 2......hope this will include things to do at home....have a gym membership but find I am more committed to doing things at home. I seem to be in the mindset, once I get home from work, that is where I want to stay and will do the treadmill and walk the dog. I also try to do some strength....

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SUNLUVIN's Photo SUNLUVIN Posts: 506
1/16/08 8:40 A

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Most of you know you gained weight at one point, but few realize that you lost muscle as well. Few people realize that muscle loss is a major factor in fat gain. If they did, they wouldn’t focus so much on dieting. Fortunately, many of you are complementing your nutrition plan with cardio activity, which burns additional calories and enhances cardiovascular fitness. While these 2 things together keep you from losing muscle, it doesn’t add muscle or increase your metabolism. What’s missing? Strength training, which replaces muscle and boosts that metabolism!

So, to get that ‘toned’ look, you need a basic program of strength exercises 2 or 3 times a week for about 30 minutes each. (I’ll go into more detail in the next post about what exercises you need to be performing) Combine this with 30 minutes of endurance exercise (treadmill, stationary bike, swiming, fitness classes…whatever you love!) and throw in some healthy eating habits and you’ve got a fit body!!

Just to wrap things up here are the basics:

#1… TWO-THREE 30 min strength training sessions/week to replace muscle, raise your metabolism, and improve physical function

#2… THREE 30-45 min cardio sessions/week to reduce fat and increase cardio fitness.

#3…A commitment to better eating habits and sound nutrition, which typically requires more food than less. This is because the recommended foods (grains, veggies, fruits, lean meats and low fat dairy) generally have fewer calories per serving than the less-nutritious foods that they replace (fast food, fried foods, fat foods, and snack foods)…but you already knew that!

TO BE CONTINUED IN PART 2 TOMORROW!

STAY STRONG!!
--I choose today to give myself the best life ever!

HW: 150 lbs

Height: 5'5"

Starting weight: 134 lbs
Starting date: 1/2/08

Goal Weight: 118 lbs.
Aug 2009


 Pounds lost: 1.6 
 
0
2.25
4.5
6.75
9
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