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-MINUET- Posts: 27
11/1/17 12:13 A

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Borrow a book from your library ' life like a man, look like a goddess'. He has a program that progresses in difficulty, and when you are starting out you don't even need weights it's all body-weight.
Strength-training is tough in the beginning, but it does get easier, and it also gets exciting to see the improvements from week to week.
I'd also suggest looking up good websites and carefully watching the person's form, and then checking yourself in the mirror to make sure you're doing the exercises correctly.



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HAWKTHREE's Photo HAWKTHREE SparkPoints: (67,647)
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10/30/17 7:25 A

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I do my squats when moving clothes from my top loading washer to my front loading dryer. Each article of clothing is a squat.
Bonus: it makes it easier to see those socks hiding in crevices.

I keep a weight on my kitchen counter for doing goblet squats while waiting -- you know, waiting on the microwave, waiting for water to boil, waiting for an egg to finish.

I hate planks -- they're actually painful. No help there

I keep one of those huge balls in my living room for doing abdominals during television bingeing.

I take an exercise class that includes some weight training. Doing it in a group always helps me finish.

----
There is no such thing as the final success in life. What is really meaningful is the courage to face the next minute, the next hour, the next day.


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MLAN613 Posts: 19,434
10/30/17 6:23 A

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Freedom, keep us posted on how it's going for you! emoticon

And let me tell you how much great programming is on streaming services like HULU and Netflix. I can't wait for the next seasons of The Crown and A Handmaid's Tale to drop.

Edited by: MLAN613 at: 10/30/2017 (06:24)
Meghan in Minneapolis, Minnesota, USA


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FREEDOM-NOW's Photo FREEDOM-NOW Posts: 29
10/28/17 3:52 A

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Thank you to all for your advice! All very good tips. I will try them out. I hardly watch TV but so far had not realized that I can use the laptop, too. emoticon

And I like the idea of the seated exercise, this may be very useful for me. emoticon



ZRIE014 Posts: 92,097
10/27/17 12:38 A

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i know that it is going to help me when i'm running.

LADYSTARWIND's Photo LADYSTARWIND SparkPoints: (85,226)
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10/26/17 7:15 P

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My motivation comes from knowing that when I don't do my cycle of exercises...its going to hurt more and then I will be in a downward spiral. Sometimes in Life, you just have to *bite the bullet* and have at it.

That being said...I agree with Coach Jen that perhaps you should try the Seated exercises for awhile. I highly recommend them as I used them during post foot surgeries. After doing them some with the computer (which we set up to display on the TV--great if you've got a newer TV and laptop!!), I actually wrote down the moves, and did them without the video. But the video shows you the good form, so I'd advise starting with that. They are about 10 min: Core one, an Upper Body one (You can use small water bottles or cans to start with...and check out the Goodwill thrift stores for other weights as you improve!!); one with Resistance Bands, and a Cardio one. Do what you can...stop and start...modify if you need to.
All the best,
patti



Patti
"The only thing we have to decide is what to do with the time that is given to us."
Gandalf: Lord of the Rings


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LADYREDCOMET SparkPoints: (112,762)
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10/26/17 7:10 P

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Is there some small, non food way of rewarding yourself for doing the exercises as recommended by your physiotherapist? For example, treating yourself to a bubble bath afterward (if that's your thing) or only listening to your favorite song while you're doing them.

The thing about strength training is the things that suck the most tend to be the indicators of where we're weak and what we need to work on. It can be hard to learn to embrace the suck, but it's really important especially as we age. Have you talked to your physiotherapist about the pain you're experiencing?



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MLAN613 Posts: 19,434
10/26/17 5:38 P

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My apologies. The part about pain didn't quite register for me this morning. My paragraph about intervals is something maybe to strive for down the road.

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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,061
10/26/17 9:59 A

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I second the idea of doing the exercises while you watch TV. That way it takes your mind off of them a little more and the time passes quickly.

If the exercises are starting to hurt more than they did before, are you sure you're doing them properly? If not, that could be one reason for the pain. Is it hard for you to get up and down from the floor? If so, it would probably be better to do some standing or seated exercises instead of crunches and floor planks. Check out our Limited Mobility Lifestyle Center, where all of the exercises can be done from a seated position:

www.sparkpeople.com/resource/limited-mobil
ity.asp


If you have questions about specific exercises, let us know and we'll try to help.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
MLAN613 Posts: 19,434
10/26/17 6:23 A

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I understand the cost of seeing a good physical therapist. I have arthritis issue myself and seeing my PT for 8 sessions did a lot of good but at $1500 out of pocket, I just can't do it.

Can you maybe do your exercises during a TV show? Use the commercial breaks to get up and get your exercises in.

Or, get outside to walk/run/bike and use the strength training exercises to turn the workout into intervals. Go a certain distance (0.25 miles or 1 KM) or time (ie 5 minutes) or whatever interval works. You could also go to a track; many areas have ones that you can use for free. You could then walk or run X number of laps and then do a strength exercise. Then another X number of laps then another move and so on until you are done.

Edited by: MLAN613 at: 10/26/2017 (06:25)
Meghan in Minneapolis, Minnesota, USA


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FREEDOM-NOW's Photo FREEDOM-NOW Posts: 29
10/26/17 5:33 A

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I would like tips on how to motivate myself to do strength training exercises.

I'm a woman in my fifties, I have a lot of pains and aches, physical complaints. My physiotherapist showed me how to do some strength training exercises ( squats, another exercise for the stomach area, crunches, planking for 5 seconds).
She said to do them at least twice a week.

They only take me 10-15 minutes but I can't seem to get myself motivated to do them. I dread doing them, they hurt (psysiotherapist said that's okay), I get out of breath and sweaty doing them, and while in the beginning I noticed that I got a bit better at them, now I don't see any progress. However doing more of them hurts even more. Can't see the psysiotherapist often because it's too costly.

I've tried using music to motivate me. I also tell myself that it's better for my health and that stronger muscle tissue will help me lose weight... And I realize that a woman of my age really can't get away with not doing strength training.... but still, I have to push myself very hard to do them.
Any advice?




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