What is it? Flexibility Training involves stretching exercises to improve joint and muscle function.

Size: px

Start display at page:

Download "What is it? Flexibility Training involves stretching exercises to improve joint and muscle function."

Heather Short
5 years ago
Views:

Helthy Living Fitness Progrm Flexiility nd Resistnce Trining Progrm Wht is it? Flexiility Trining involves stretching exercises to improve joint nd muscle function.

Resistnce Trining is the use of weights nd/or mchines to increse muscle strength nd endurnce.

Steps of the Flexiility nd Resistnce Trining Progrm Wrm Up 5 minutes of wlking t comfortle pce.

1 Helthy Living Fitness Progrm Flexiility nd Resistnce Trining Progrm Wht is it? Flexiility Trining involves stretching exercises to improve joint nd muscle function. Stretching cn e n importnt prt of complete physicl ctivity progrm when comined with eroic exercises (wlking or jogging) nd neroic exercises (lifting weights). Resistnce Trining is the use of weights nd/or mchines to increse muscle strength nd endurnce. If you hve history of hert disese or high lood pressure, you should spek with your helthcre provider prior to strting resistnce trining progrm. Steps of the Flexiility nd Resistnce Trining Progrm Wrm Up 5 minutes of wlking t comfortle pce. Workout Resistnce Exercises Cool Down Flexiility Exercises Equipment Mke Your Own Dumells No gym memership? No worries. These exercises use only your own ody, dumells, steps, nd chir. Dumells re ville t most sporting goods stores. Don t hve those either? Mke your own. For Dumells use: 15oz soup cns, 16-20oz wter ottles or hlf-gllon plstic milk jugs filled hlfwy with wter (for hevier weights) Rememer to lwys strt with the lowest weight tht is comfortle for you efore moving up. 15 oz soup cn oz wter ottle Hlf-gllon milk jug Fitness Prescription 1

Helthy Living Fitness Progrm Resistnce Trining Progrm Beginner (1-2 months) Numer of Repetitions: 8-12 (one set) Numer of Sets: 1 Exercises: Wll Sitting Beginner Curl-Up Kneeling Hip Extension

Advnced Beginner Curl-Up Modified Knee Push-Up Clf Rises Dumell Row Step-Up Modified Prone Plnk Intermedite (usully lsts 3-6 months ut my tke up to 1 yer) Numer of Repetitions: 8-12 (one set) Numer

2 Helthy Living Fitness Progrm Resistnce Trining Progrm Beginner (1-2 months) Numer of Repetitions: 8-12 (one set) Numer of Sets: 1 Exercises: Wll Sitting Beginner Curl-Up Kneeling Hip Extension Side-lying Leg Rises Modified Incline Push-Up Clf Rises workout stge Advnced Beginner (1-2 months) Numer of Repetitions: 8-12 (one set) Numer of Sets: 1 Exercises: Chir Squts Beginner Seted Press-Up Advnced Beginner Curl-Up Modified Knee Push-Up Clf Rises Dumell Row Step-Up Modified Prone Plnk Intermedite (usully lsts 3-6 months ut my tke up to 1 yer) Numer of Repetitions: 8-12 (one set) Numer of Sets: 1 Exercises: Squts Push-Up Curl-Up Seted Press-Up Step-Up Clf Rises Biceps Curl Dumell Rows Prone nd Side Plnks Expert Contct fitness professionl t your locl YMCA or gym. You cn lso mke n ppointment with physicl therpist. 2 Southern Remedy s Helthy Living

Helthy Living Fitness Progrm Resistnce Exercises Wll Sitting Stnd 1-2 feet wy from wll nd plce your ck ginst the wll.

Hold this position for 20-30 seconds nd return to the strting position. This is one repetition.

Stnding few feet from the wll, plce your plms on the wll t shoulder height, slightly wider thn your shoulders.

Hold this position riefly nd then return to the strting position. This is one repetition. Too Esy?

Chir Squt Stnd with your ck fcing chir nd your hnds held out in front of you.

3 Helthy Living Fitness Progrm Resistnce Exercises Wll Sitting Stnd 1-2 feet wy from wll nd plce your ck ginst the wll. Slide your ody down the wll until your knees form 90 degree ngle. Hold this position for seconds nd return to the strting position. This is one repetition. Only 6-8 repetitions of this exercise re required to equl one set. Modified Incline Push-Up. Stnding few feet from the wll, plce your plms on the wll t shoulder height, slightly wider thn your shoulders.. Bend your elows until your fce lmost touches the wll. Your ck should sty stright. Hold this position riefly nd then return to the strting position. This is one repetition. Too Esy? Try using your kitchen counter insted of wll. This increses the incline nd mkes you work hrder. Chir Squt Stnd with your ck fcing chir nd your hnds held out in front of you. Keeping your ck stright, sit down in the chir. Return to the strting position. This is one repetition. Squt Stnd with your knees nd feet shoulder width prt nd your rms held out in front of you. Len slightly forwrd t the hips nd end your knees until they re prllel to the floor. Hold this position riefly nd then shnd ck up. This is one repetition. Fitness Prescription 3

4 Helthy Living Fitness Progrm Resistnce Exercises Modified Knee Push-Up. Get down on your knees nd hnds with your hnds slightly wider thn your shoulders. Lift your feet off the floor nd cross your nkles.. Bend your elows nd slowly lower your chest towrds the floor. Stop when you re 3-4 inches from the floor or your elows re t 90 degree ngle. Push ck up to the strting position. This is one repetition. Push-Up. Plce your toes nd hnds on the floor, with your hnds plced slightly wider thn your shoulders. Keep your ck nd rms stright.. Bend your elows nd slowly lower your chest towrds the floor. Stop when you re 3-4 inches from the floor or your elows re t 90 degree ngle. Push ck up to the strting position. This is one repetition. Beginner Curl-Up. While lying flt on your ck, end your knees nd hips to 90 degrees nd plce your rms y your sides. Lift your shoulders nd upper ck off the floor.. Hold this position riefly nd then return your ck to the floor. This is one repetition. 4 Southern Remedy s Helthy Living

5 Helthy Living Fitness Progrm Resistnce Exercises Advnced Beginner Curl-Up. While lying flt on your ck, end your knees nd hips to 90 degrees nd cross your rms over your chest.. Lift your shoulders nd upper ck off the floor. Hold this position riefly nd then return your ck to the floor. This is one repetition. Curl-Up. While lying flt on your ck, end your knees nd hips to 90 degrees nd plce your hnds ehind your hed.. Lift your shoulders nd upper ck off the floor. Do not pull on your neck. Hold this position riefly nd then return your ck to the floor. This is one repetition. Kneeling Hip Extension. Plce your plms nd knees on the floor in the crwl position.. Lift nd strighten your right leg until it is prllel with the floor. Keep your shoulders nd hips level. Hold this position riefly nd return your right knee to the floor. Repet with the left leg. This is one repetition. Fitness Prescription 5

Helthy Living Fitness Progrm Side-Lying Leg Rises.

Plce your right rm under your hed nd your left rm, plm down in front of your chest for lnce.

Hold this position riefly nd then return to the strting position. This is one repetition.

Plce the lls of your feet on step with your heels hnging off the ck of the step.

Beginner Seted Press-Up. Fce forwrd while sitting in chir.

6 Helthy Living Fitness Progrm Side-Lying Leg Rises. Lie on your right side with your right leg slightly ent nd your left leg stright. Plce your right rm under your hed nd your left rm, plm down in front of your chest for lnce.. While keeping your dominl muscles tight, lift your left leg until it is level with the hip. Hold this position riefly nd then return to the strting position. This is one repetition. Rememer repet on the other leg. Resistnce Exercises Clf Rises. Plce the lls of your feet on step with your heels hnging off the ck of the step. Use hndril to help mintin your lnce.. Rise your heels until you re stnding on your tip-toes. Hold this position riefly nd then return to the strting position. This is one repetition. Beginner Seted Press-Up. Fce forwrd while sitting in chir. Plce your plms flt on the chir ottom eside your thighs.. Push downwrd with your plms to lift your uttocks off the chir. Leve your feet on the floor ut do not use your feet to id in lifting. Hold riefly nd return to the strting position. This is one repetition. 6 Southern Remedy s Helthy Living

Helthy Living Fitness Progrm Resistnce Exercises Seted Press-Up Fce forwrd while sitting in chir.

Push downwrd with your plms to lift your uttocks off the chir.

Stnding on the left side of ench, put your right knee nd plm of your right hnd on the ench surfce.

Extend your left rm stright down nd hold your dumell with your left hnd.

Stnd nd fce step pproximtely 6-15 inches in height. (The higher the step, the hrder the exercise).

7 Helthy Living Fitness Progrm Resistnce Exercises Seted Press-Up Fce forwrd while sitting in chir. Plce your plms flt on the chir ottom eside your thighs. Lift your feet slightly off the floor. Push downwrd with your plms to lift your uttocks off the chir. Hold riefly nd return to the strting position. This is one repetition. Dumell Row. Stnding on the left side of ench, put your right knee nd plm of your right hnd on the ench surfce. Your ck nd rm should e stright. Extend your left rm stright down nd hold your dumell with your left hnd.. Pull your dumell upwrds y ending your elow nd shoulder. Lower your left hnd ck Step-Up. Stnd nd fce step pproximtely 6-15 inches in height. (The higher the step, the hrder the exercise). Plce your right foot completely on the step.. Trnsfer your weight to the heel of your foot nd press down into the step while strightening your leg. Touch your left toe to the step ut do not put your weight on this foot. Return to strting position. This is one repetition. Fitness Prescription 7

8 Helthy Living Fitness Progrm Resistnce Exercises Biceps Curl. Stnd upright with your feet shoulder width prt. Your rms should e y your side nd you should hold dumell in ech hnd with plm side of hnd fcing out.. Bend your elows nd ring your hnds upwrd towrd your shoulders. Strighten your elows nd return your hnds to your side. This is one repetition. Modified Prone Plnk Ly fce down on the floor. Rise up on your forerms nd your knees. Your ck nd neck should remin stright. Continue to reth normlly. Hold for seconds. This is one repetition. Only 5-8 repetitions re required of this exercise to equl one set. Prone Plnk Ly fce down on the floor. Rise up on your forerms nd your toes. Your ck nd neck should remin stright. Continue to reth normlly. Hold for seconds. This is one repetition. Side Plnk Ly on your side with your legs stright. Your weight should e supported on your ottom rm. Use your dominl muscles to keep your hip in line with your shoulders. Hold for seconds. This is one repetition. Only 4-6 repititions re required for prone nd side plnks to equl one set 8 Southern Remedy s Helthy Living

9 Helthy Living Fitness Progrm Stretches for Flexiility Good Stretches Stretching works est when done for t lest 10 minutes, 2-3 dys per week. Stretching hs the most enefit when performed fter your fitness or resistnce exercises when your muscles re lredy wrmed up. Stretches should e held for seconds nd repeted 4 times. You should never stretch to the point of pin. Neck Forwrd Flexion: Fce forwrd nd move your hed forwrd like you re plcing your chin on your chest. You should feel this stretch in the ck of your neck nd upper ck. Retrction: Sit upright in chir nd rest your rms y your sides. Pick spot on the wll to focus on nd keep your hed level. Keep your ck ginst the chir nd extend your neck y sticking your chin out. You should feel this stretch ehind your ers nd down your neck. Lterl Flexion: Fce forwrd nd move your hed to the side like you re plcing your er on your shoulder. Repet with oth sides of the neck. You should feel this stretch on the opposite side of your neck. Shoulder Arms cross chest: Fce forwrd, strighten your right rm, nd move it cross your chest. Hold your right rm with your left hnd nd use gentle pressure on your right rm. Repet with the left rm. You should feel this stretch in your shoulder. Upper Bck Upper Bck: Crisscross your rms over the front of your upper chest, point your elows forwrd, nd give gentle squeeze. This is just like giving yourself hug. You should feel this stretch in the middle of your upper ck etween your shoulder ldes. Fitness Prescription 9

Helthy Living Fitness Progrm Stretches for Flexiility Lower Bck Lower Bck: Lie flt on your ck with your legs stright out in front of you nd your heels on the floor.

Do not perform this stretch if you hve osteoporosis. Triceps Elow ehind the hed: Fce forwrd, lift your right rm stright up, end t the elow nd rech for your left shoulder.

10 Helthy Living Fitness Progrm Stretches for Flexiility Lower Bck Lower Bck: Lie flt on your ck with your legs stright out in front of you nd your heels on the floor. Pull your right knee up towrd your chest. You cn keep your other leg stright or end it. Repet with the other leg. You should feel this stretch in your lower ck. Do not perform this stretch if you hve osteoporosis. Triceps Elow ehind the hed: Fce forwrd, lift your right rm stright up, end t the elow nd rech for your left shoulder. You cn support your right rm with your left hnd. Repet on the left side. You should feel this stretch in your triceps (underside of the top prt of your rm). Chest Stretch Chest Stretch: Fce forwrd, strighten your rms, nd rise them up to your sides nd slightly towrd your ck. Mke sure to keep your shoulders relxed nd your rms slightly lower thn your shoulders. You should feel this stretch cross your upper chest. Biceps Wll Stretch: Touch the wll with your right plm nd forerm nd slowly turn your ody wy from the wll. Repet on the left side. You should feel this stretch in your icep muscle (top prt of your upper rm) nd cross your upper chest. Hips Butterfly stretch: Sit on the floor, end your knees, nd touch the soles of your feet together. Len slightly forwrd nd use your elows to gently press down on your knees. You should feel this stretch in your upper thighs. 10 Southern Remedy s Helthy Living

Helthy Living Fitness Progrm Stretches for Flexiility Kneeling Hip Flexor Stretch.

. Shift your weight forwrd to your left knee. Repet on the right side. You should feel this stretch on the inside of your hip.

Plce your hnds on your thighs nd slowly move your hnds towrd your feet. Keep your chest lifted up.

Clves Qudriceps Stnding Qudriceps Stretch: While stnding, end your left knee towrd your uttocks.

11 Helthy Living Fitness Progrm Stretches for Flexiility Kneeling Hip Flexor Stretch. Kneeling Hip Flexor Stretch: Plce your left foot nd right knee on the floor. Both of your legs should now form 90 degree ngle.. Shift your weight forwrd to your left knee. Repet on the right side. You should feel this stretch on the inside of your hip. Hmstring Seted Hmstring Stretch: Sit on the floor with oth legs stright out in front of you. Plce your hnds on your thighs nd slowly move your hnds towrd your feet. Keep your chest lifted up. You should feel the most stretch in your hmstring (ck of your thighs) nd some stretch in your clves. Clves Qudriceps Stnding Qudriceps Stretch: While stnding, end your left knee towrd your uttocks. Hold your left nkle with your right hnd nd gently pull ck on your thigh. You my use chir or the wll for support. Repet with the right leg. You should feel this stretch in your front thigh. Stnding Clf Step Stretch: While stnding stright on step, move your right foot slightly ckwrd. Your heel should e off the edge of the step. Lower your right heel slowly to stretch your clf. Repet on the left side. Rememer to use hndril to keep yourself stedy. You should feel this stretch in your clves (ck of your lower leg). Fitness Prescription 11

12 Helthy Living Fitness Progrm Hurdler Stretch Bd Stretches Some stretches put unnecessry strin on your muscles nd joints. For this reson, there re some stretches you should void or only use under the direction of physicl therpist. Stnding Toe Touch Hyperextension of the ck 12 Southern Remedy s Helthy Living

13 Helthy Living Fitness Progrm Sources Americ On the Move Foundtion. (2008). 100 wys to dd 2,000 steps. Retrieved Novemer 8, 2011 from mericonthemove.org Brownell, K.D. (1994). The LEARN Progrm for Weight Control (6th edition). Dlls, TX: Americn Helth Pulishing Compny. Bushmn, B. (Ed.). (2011). Americn College of Sports Medicine s Complete guide to fitness nd helth: Physicl ctivity nd nutrition guidelines for every ge. Chmpign, IL: Humn Kinetics. Centers for Disese Control nd Prevention. (2011). Mesuring physicl ctivity intensity. Retrieved Decemer 30, 2011, from Centers for Disese Control nd Prevention. (2011). Overcoming rriers to physicl ctivity. Retrieved Novemer 8, 2011 from Myo Foundtion for Medicl Eduction nd Reserch. (2011). Brriers to fitness: Overcoming common chllenges. Retrieved Novemer 8, 2011, from Myo Foundtion for Medicl Eduction nd Reserch. (2011). Het nd exericise: Keeping cool in hot wether. Retrieved from Thompson, W.R., Gordon, N.F., & Pesctello, L.S. (Eds.). (2010). Americn College of Sports Medicine s Guidelines for exercise testing nd prescription (8th ed.). Phildelphi, PA: Lippincott, Willims, nd Wilkins. Fitness Prescription 13

build Firm, sexy arms

build Firm, sexy arms w uild Firm, sexy rms Wnt toned, strong rms tht crown you pushup queen t oot cmp? Wnt to rock tnk top? These four moves re wht you need. Achieve Totl Arm Envy Mny women zero in on the show-off muscles,