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ROYALETBONE's Photo ROYALETBONE SparkPoints: (46,176)
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7/31/09 2:13 A

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Good on you for checking with the Dr. It so makes sense to do the proper prep for your next stage- no good getting injured!


Mare-

Direction, not perfection!

It's not a DIE-et- it's a LIVE-it!

I am a kind of pranoiac in reverse. I suspect people of plotting to make me happy. - JD Salinger



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SWIFTSEATURTLE's Photo SWIFTSEATURTLE Posts: 3,328
7/30/09 11:33 P

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I'm sorry to report, I haven't been able to start my strength training. Having old neck and back problems checked out. They haven't bothered me for years, but I happened to remember them, and made a Dr. appointment before putting pressure on them with strength training. I expected to get a "go ahead" for strength training, but it might be physical therapy instead--to get "up to baseline," Dr. said.



SWIFTSEATURTLE's Photo SWIFTSEATURTLE Posts: 3,328
7/26/09 10:03 P

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Thanks for the encouragement, Linda.

The stay-ball is stable emoticon .

I've had all kinds of exercise stuff at home. I only stayed with it when it was prescribed by a physical therapist.

When my feet are better I'll join the new Zumba class at my gym; since I have to go there for other cardio (bicycle now) in the hot weather, I thought I should go ahead and add the strength training now...

Sparkpeople gave me a workout but I still like hearing what others have done.

LINDAHUTCH53's Photo LINDAHUTCH53 Posts: 41
7/26/09 9:46 P

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Don't let your weakness stop you from doing an exercise! Start with a 1-lb weight - or no weights at all! Get to where you can do a few, then add weight and back off on the # of reps, but push yourself to do 1 or 2 more each time. And do keep records of your progress - that's one of the best rewards, seeing your progress in statistics! For instance, when I started the Independence Challenge in April, I could barely do 5 pushups; now I'm doing 36 at a time! You can do it - just decide to challenge yourself to do more, even in baby steps!
Linda

"And in the end, the love you take is equal to the love you make."
--Paul McCartney


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LINDAHUTCH53's Photo LINDAHUTCH53 Posts: 41
7/26/09 9:39 P

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Kathy - there's not so much balancing going on. I've got one foot forward & one back for stability, and the one forearm is on the ball while the other is doing the kickbacks. I have a "stay ball" (it has sand or something to weigh it down so it doesn't go rolling away) so there is some built-in stability. So it's very much like using a bench.
I have designed a strength-building workout using just the equipment at home: I have pairs of dumbbells at 3 lbs, 5 lbs, 8 lbs, and 10 lbs; the Swiss ball, and a resistance band. I figured I could think up excuses to not go to the gym, but no excuses for not going home! :o)

"And in the end, the love you take is equal to the love you make."
--Paul McCartney


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SWIFTSEATURTLE's Photo SWIFTSEATURTLE Posts: 3,328
7/26/09 9:07 P

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It would take a lot of muscle to take up the flapping skin on my arms. Some improvement would be nice. I need to do this to become stronger.

I've had the intro. to working on the machines a few times, just never stayed with them. I loathe it, but now have more understanding of the benefits to be had.

I'm getting wise emoticon .

Yes, exercises that work on multiple muscle groups would save time.

Edited by: SWIFTSEATURTLE at: 7/26/2009 (21:13)
ROYALETBONE's Photo ROYALETBONE SparkPoints: (46,176)
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7/26/09 8:00 P

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I do the tricep dip (no more bat wings), wall and bench push ups, walk with my Nordic sticks, and say yes to all opportunities to move heavy $hit. I would love to get some kettle balls- doing the arm work that gets your balance & core going is so good.
When I get to the gym (rarely), I do all the fancy machines that they have- at about 50-80 pounds. I do SLOW, 8-12 reps, repeat when I have time. The one time I had an intro to machines, they stressed the slow, and full range. Made sense to me.

Mare-

Direction, not perfection!

It's not a DIE-et- it's a LIVE-it!

I am a kind of pranoiac in reverse. I suspect people of plotting to make me happy. - JD Salinger



 current weight: 218.0 
 
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KJNE8O's Photo KJNE8O SparkPoints: (189,449)
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7/26/09 7:48 P

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Even if you do just one you are getting the benefit of them. :)

Kris

If you focus on results, you will never change. If you focus on change, you will get results. Jack Dixon

If we all did the things we are capabale of doing we would literally astound ourselves.
Thomas Edison


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SWIFTSEATURTLE's Photo SWIFTSEATURTLE Posts: 3,328
7/26/09 7:41 P

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Are dips for beginners? I'm really weak.

Oh, yes-just watched-advanced.

I'm interested in what everybody's been doing, and I'm going to start with a sort of minimal overall program.

Edited by: SWIFTSEATURTLE at: 7/26/2009 (19:49)
KJNE8O's Photo KJNE8O SparkPoints: (189,449)
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7/26/09 7:35 P

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Tricep dips are good too - on a chair if you're doing them at home. There's a demo on SP for them.

Kris

If you focus on results, you will never change. If you focus on change, you will get results. Jack Dixon

If we all did the things we are capabale of doing we would literally astound ourselves.
Thomas Edison


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SWIFTSEATURTLE's Photo SWIFTSEATURTLE Posts: 3,328
7/26/09 7:32 P

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Thanks, I've been watching the demo's. I'll start with the beginning level. I can use the bench at the gym. There's also the triceps machine. I wonder which is better.

I found close arm wall push-ups, that work triceps, shoulders, and chest muscles. That's interesting.

Linda, leaning on the ball, you're also having to balance it, right?

LINDAHUTCH53's Photo LINDAHUTCH53 Posts: 41
7/26/09 4:43 P

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I have done Dumbbell Triceps Kickbacks for quite a while (SP shows a guy doing it on a bench, but I use my Swiss ball to lean on.) Also, for many weeks I did overhead triceps extensions (stand, hold weights overhead, bend elbows to lower weights to back of shoulders.) You can do that one with two weights, one in each hand, or you can hold one heavier weight in both hands and lower it to behind your head. In the last month I switched from that to Dumbbell Triceps Extensions on Ball (find a demo in SP under "Upper Body - Advanced") and my sore muscles told me that I was working them harder.
Linda

"And in the end, the love you take is equal to the love you make."
--Paul McCartney


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SWIFTSEATURTLE's Photo SWIFTSEATURTLE Posts: 3,328
7/26/09 4:26 P

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What arm exercises do you do?

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