|
|||
|
Message Boards
|
|||
|
Pages: |
| Yes, the resistance of the water will definitely help your arms. In particular breast stroke. Also if you can get one of those stiff floats there is an exercise you can do which will help both biceps and triceps. Stand holding the float under water with both hands, arms by your side and elbows bent. Stand as still as you can, push the float out to almost arms length, hold for a second. Then pull the float back slowly to the starting position. Do this exercise slowly and steadily to make sure you get the most water resistance against the float. Works triceps on the way out and biceps on the way in. Do 10 reps 3 times with a minutes rest between each set. Work up to 3 sets of 15 reps. Marion |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Thanks marion, that has helped heaps, i am about to print all the info off :) I do have a gym membership but have only been going to pool not the gym due to the not being able to do weights bit, and mum has bad shoulder and knee stopping her aswell. I will get some gloves, I am getting a cortisone injection in wrist on monday so will start these tonight, till monday till i cant use the hand lol Will water areobics help aswell for the upper arms? me and mum both looking into that. Mel.! |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Also wanted to mention that the use of exercise gloves would help you a lot. They protect your hands from some of the pressure and prevent callouses. I always wear exercise gloves when I work out. I recommend soft leather ones with a slightly padded palm. You can buy them in all sports shops, on line and even in Kmart. Make sure you try them on if you can to see that they are comfortable. Hope this has helped you. Hugs Marion |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| There are more arm exercises I can give you, just let me know if you want some others. I can't stress strongly enough that your form (the way you hold yourself and how you move) is very important in all exercises. There are two main reasons, 1. So that you are working the muscle group that you are targeting to the very best advantage. No point in trying to work the tricep at 100% and only getting 50%. That will give poor results and you'll feel disappointed. 2. To ensure you do NOT injure yourself. If you sway, arch your back or jerk you could injure yourself. Do all your exercises smoothly and have a tiny 1-2 second pause at the top of the lifting phase. Also breathe out on the lifting phase and in on the return phase. eg out as you kick your arm back and in as you return it forward. By doing this you actually focus yourself and this adds to the benefit of the exercise. Having your mind in the right place as you exercise is important. Try to 'think in the muscle', this means actually think of the muscle group your are working. Visualise that muscle tightening and growing stronger. To start with your arms will be sore after doing a good workout. This is called DOMS, delayed onset muscle soreness, and it happens because you have caused tiny little tears in the muscles. The body is now working on those muscles to repair them and laying down more muscle tissue to fill the tears. This is a good sign. If you get to the stage that your workout gives you no soreness you then need to either increase your weights or lengthen your exercise time. Do this by either doing more sets of the exercises or adding new ones. Don't forget our bodies get used to the exercises and the benefits start to decrease. By adding new exercises we give our body a shake up and the benefit increase again. |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Now for the front of the arms (biceps). With all of these exercise you don't need to grip the weights too tight. It's not your hand or wrist that you want to work and the weight is there as resistance to work upper arm muscles. Bicep Curls Stand with your feet steady and about hip width apart. Hold your tummy in and pull your shoulders back and down. Hold your weights in each hand and glue your arms to your sides. Again your elbow is the only joint that moves. Do not sway, jerk or move your shoulders. Bend both arms at the elbow until they are paralell with the ground. This is your starting position. Raise both arm up towards your shoulders only moving your elbow joint, pause for a second, return to 90 degrees. Breath out as you raise your weights toward the shoulder and in as you lower them to 90 degrees. Do 10 repeats, increasing to 15. There are heaps of versions of the bicep curl. You can do 10 reps just using the right arm followed by 10 reps just using the left arm. You must make sure you remain rock still and don't sway as you want to isolate your bicep muscles. You can do alternate curls eg one right one left one right one left but again no swaying. As you can't do heavy weights you need to do either more reps or more versions. A good work out to start would be to do the tricep over head exercise (10-15 reps), the biceps two arm curls (10-15 reps), the tricep kick backs (10-15 reps), the bicep one arm curls (10-15 reps), another set of the tricep over head exercise (10-15 reps), and lastly the bicep alternating curls (10-15 each side). |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi Mel, Would you be ok with 2kg weights? If so use them in the following exercises. For the back of the arm (triceps) Holding your weight, lift one arm straight up. Now glue it (figuratively speaking) to the side of your head. Bend your elbow so your arm goes across the top of your head. Make sure that nothing else moves other than your elbow. Your weight will be at the other side of your head. Raise your arm back up so that it is straight, hold for a second or two and then repeat. Do about 10 on each side and gradually work up to 15 each side. Tricep Kickbacks Put left knee on a bench or sturdy dining chair and rest on the left hand to steady yourself. You don't need to put pressure on the left hand it's just to steady you, you could put a small cushion under it if you need to. You should be in a bent over stance and have your weight in your right hand. Keep your upper arm glued to the side of your body not moving around. Bend your elbow at 90 degrees so that your forearm is parallel to the ground. Now move your arm only from the elbow until your arm is straight and you feel a tension in the back of your arm. Hold for about 1 second and then bring your arm back to 90 degrees. After 10 repeats change over and do the same with the weight in your left hand. Again do about 10 repeats on each arm and gradually work up to 15. |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi marion, I have a question for you, would you know of some arm excercises i would be able to do to tone up my upper arms? i have a problem tho lol, i had carpal tunell surgery just over 4 months ago, which didnt really work, so cant lift heavy things, and can not put pressure on the palm of hand where the incision was. I dont like my flabby arms :( now that its getting close to summer aswell! Mel.! |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi Kate, never be worried about asking me questions. I have a lot of time for this board, I have made heaps of friends through here. These friends have been there for me when I've had a tough time. So if I can help, please don't hesitate to ask. Yoga will be good for you as it helps to stretch your muscles and give you core strength. You actually have to do it.........hehe. Good to hear you are finding different routes for your walks and having a bit of a jog. If you walk for 5 mins and jog for 1 minute a few times this will keep your heart rate up and burn a lot of calories. Other things you can do are Walk backwards for 100 metres, very good for the butt and hamstrings. Walk on different surfaces like, grass, sand etc. You burn more calories walking on a soft or uneven surface than you do on a path. Try to find a place to walk that has a few hills. Hill walking will burn lots more calories and is great to sculpt the legs and butt. Carry a couple of bottles of water with you, say two 600mls. Every so often walk with them held above your head for about 100 metres. This will force your heart to work harder as it has to pump the blood upwards. It will also give you a good supply of fluids while you are walking. Marion |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Thank you Marion! I've been experiemnting a bit & feel better for it. A couple of times I've jogged 300m (yep measured it)and I'm walking different paths so it's varying the distance I walk. I've bought Yoga for Dummies...hmm.. I'll try that for the 1st time today...suppose sitting on the couch, watching it & sipping wine won't help? I've only gone to contours once this week but will go again today. I've also completely stopped snacking. Do you think these changes are ok? Your advice on the Opti makes sense too. On the up side, I've had lots of comments from people this week on how fab & different I look so I must be making some progress! Thank you agin for being so generous with your time & knowledge. You are a gem. Kate |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi Kate, to lose 30kgs in the first 15 weeks is amazing, that is twice what I lost. Please don't look on losing 0.5kgs as being disappointing, after the first 15kgs I lost the rest at an average of 0.5kgs a week. Also don't forget even if the scales are only going down by 500gms, this is fat lost, you would have also gained muscle. You may have actually lost a kilo of fat but gained 500gms of muscle. Therefore you are becoming leaner and stronger. Look at it this way, if you continue to lose haf a kilo a week by New Year you will have lost another 5-6kgs. No I wouldn't advise going on opti because it could have the opposite effect. Your body could go into starvation mode and you'll stop losing all together. As for your exercise regime it's good but you could make some changes to stir your body up a bit. I must admit I'm not a big fan of Contours as you do the same circuit all the time and your body gets use to it. You need to change what you are doing to keep your body from getting used to your exercise and eating regime. Change the distance you walk, say do 7kms one day and 4kms the next. Can you jog at all? Even if you can do the odd 100 mtrs that will increase your heartrate. Are you sleeping enough hours and do you drink enough water? Marion |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi Marion I've shyed away from asking you questions as you already give so much of your time - but now I would really appreciate some help if you don't mind. I was banded 15 weeks ago & have lost 28-30 kg depending on the time of month. I walk 3-5km almost every day,and do a contours 30 minute work out 3-5 times a week. I also do a second trip around contours using most of the machines and do 3.5 - 5 km on the spin bike on most of those occassions. I consider this working my ass off. Is it? I seem to have slowed in my weight loss. I'm only losing 500 grams a week at the most- not the 1 kg I want to! And in all honesty some days I am absolutely b u g g e r e d by the time I do all that & carry out the duties of mum, wife & employee....How can I get the most "bang" for my time & energy? Do you think if I go back on Opti for a week I would have the energy to continue my exerscise routine? Also - I feel pretty blessed to have lost this much weight,I just don't want to stop now! Kate SW- 165 kg CW- 136 ish |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| i_got_there Thanks Marion. I am looking into it a bit further, before I plunge in.there is a huge difference in the price,depending where you get it from. so I need to check it out. thanks again Mary x |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi Mary, it's like any other exercise machine, if you use it regularly and it works up a sweat then it will burn calories. I don't know what their claims are but I would like you would need to use it for 20-30 minutes 3-4 times a week for it to make a difference. Or maybe 15-20 minutes 5-6 times a week. It would have to get your heartrate up for it to burn calories. I would think you'd only be able to do a few minutes on it to start with and work up. If you use it persistently and consistently if will help. Marion |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Marion, I have been looking at the cardio twister, its something I could do, but just wondered if it was any good. thanks so much Mary |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Thanks Marion. I will certainly try your suggestions. I do drink a fair amount of water during sessions but I'm sure some more won't hurt. Will also try the breathing thing. Although as you would be fully aware, in spin and attack classes the breathing does get pretty up there. Thanks for the tips. It seems to have gone away and haven't had it back since so that's a bonus. Also great to know that there isnt a huge possibility that it could harm the band. Thanks |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Anyone with stiffness in the shoulder and upper back area might want to give this exercise a go. To start, lay down on your back so that the whole body is on the ground looking up at the ceiling. Extend the arms out straight to the sides of the body so that they are perpendicular to the torso and parallel with one another at shoulder height while still on the ground. Next, bend your elbows so that your forearms come off the ground pointing straight up to the ceiling leaving your upper arm firmly pressed still against the ground. Now, while keeping the upper arm and elbow firmly against the ground, slowly rotate the shoulders back while bringing the bent arms down to the floor (close to the sides of the head), keeping the 90degree bend in the elbow. Do your best to bring them all the way to the floor so that the entire arm and hand is against the floor, and hold. This will loosen up your chest and shoulders, improve your ability to rotate at the shoulder, open up your back flexibility and slowly improve your spinal posture. Marion |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi nikki, there are two things that spring to mind that might cause the cramping. Firstly are you drinking enough water? In an hour spin or attack class you need to drink getting on for 2 litres of water. During a full on weights session you need 1-1.5 litres. Also your breathing, if it is not deep enough can bring on cramps. You need to breath as deeply as possible into your belly not just expanding your chest. You need to breathe slow and deep especially during doing hills in spin or lifting heavy weights. I don't think, after a year, that the exercise would hurt your band. I did all your doing and more without damaging my band. Another thing your might like to think about adding to your exercise regime is yoga, tai chi, pilates or a body balance class. Although these aren't big calorie burners they have a heap of other benefits. They help with core strength, balance, flexibility and breathing. They will enhance the work you do in your other exercise sessions. Hope this helps. If you put these things into practice and still have the pains I think you should see your doctor/surgeon. Marion |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi Marion I have been banded roughly a year now and have stepped up my exercise pretty vigorously in recent months. I have been noticing that past few weeks though that after an intense workout (spin class or attack class or weights session) that I get cramping in my tummy around the port site. It usually lasts a couple of days. It doesn't happen all the time though which confuses me. Do you think that this is bad for my band or could cause it to slip? Or do you think it might just be the general aches and pains of hard exercise? I would hate to think that I would have to give up what I'm doing because it could damage the band. Just some advise too for those finding it hard to get motivated. Buy a heart rate monitor! one that counts how many calories you have burnt. You will be surprised how motivating it is to see the calories you are losing.. it almost becomes an addiction. |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Carmel, Here's a thread specifically about horseriding: http://au.messages.yahoo.com/lifestyle/lap-band/12 5606/ |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi everyone, I've been reading the posts about excercise which I've yet to start to do as my gp and physio have wanted me to wait until I'd hit 100kg because of my knees and back. Well, I've hit the 100kgs -99.4 actually so I'm going horseriding this weekend. Its something I've wanted to do for a while but felt that it wasn't fair to the horse. I've checked with the riding school at Sunbury and they have a horse that will be up to my weight. I've also made sure that the spa is working in the bath cause I know that I'm going to need it when I finally get home. Next week sees me starting on the treadmill and bike and then I'm starting belly dancing as well, figue that I can jiggle my fat around at home and have fun at the same time. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Thanks Marion,I will go back to the start of this thread and have a look. Well done Louise,oon moving the treadmill back in but also on using it. |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| I did it, i rearranged my house and now my treadmill is at the Front door looking straight ahead to the T.V. I've just done 40min, my girls must have set the hills cause it was automatic, which made it more fun than i thought it would be. I forgot my stepper, so will use it tomorrow, and the best thing i got to watch kochy which i haven't done in a while. Louise | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Lilac read through the beginning pages of this thread, I've put on here lot's of different exercise you can do at home without any equipment. Marion |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hi I am after some ideas to start exercising again. I was banded on the 15th of September (so 2 weeks tomorrow) I have been walking but want to do something else.Can anyone help? |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Good on you Louise. In no time you will be rivalling cuddles for # of steps per day. Linda |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
Pages: |
|
Copyright © 2009 Yahoo! Pty Limited. All rights reserved. Advertise with Us - Privacy Policy - Terms of Service - Help |