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| Thanks Marion, I am used to looking odd. I appreciate your time. Jen xx |
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| Kathy stear clear of the exercises that need you to bend your knees or ankles. Try the ones for the arms, chest, back and core. As you lose weight you will find you will able to give the other exercises a go too. Marion |
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| Hi Jen, it would benefit you to take the weights when you walk. If you held them up level with your boobs, elbows bent at your sides and 'pump' your arms just a bit. You don't have to make exaggerated movements like some people do. This will bring your arms into play and therefore burn more calories. If you feel up to it you could hold them above your head for about 30 seconds every now and then. This will help to increase your metabolism too. It might look a little odd by who cares! lol Marion |
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| Hi Danna, I will post some fit ball exercises along the way so keep bringing this thread back. It takes me a while to compose each exercise because it's more difficult than actually having the person with me and showing them. Marion |
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| Bicycle Crunches Lay down on your back on a firm comfortable surface like a rubber mat or carpet. Rest your fingers of both hands lightly behind your ears, bring your legs up so that your soles are flat on the floor and your heels are near to your bottom. Lift your right shoulder up and across your body and at the same time lift your left leg up and across keeping your knee bent. The aim is for your elbow and knee to meet in the middle but while you are carry excess weight you will probably find that your tummy will stop this happening. This targets the oblique muscles of your abs. Make sure that you don't pull on your neck with your hands, the tips of the fingers should just be in contact with your head behind your ear. Continue by repeating the same action with the left shoulder and right knee. Alternate sides for 2 or 3 repeats and do 3 sets. As you get stronger and fitter work up to 8-10 repeats and 3 sets. Try not to rock and use your tummy muscles to pull you into the middle and crunch. Breathe out as you come up and out as you go back |
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| Marion It's very good of you to start this thread, you probably won't have any sleep now LOL. I bought some 1.3kg hand weights,would I benefit from just walking with them or do I have to swing my arms more than normal. Jenx |
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| Marion - it is actually my ankle that I have a problem with, but because of the damage done to that, it has thrown my knee and back out, so I get pain in all three. Yep, it never rains, it pours. That is why I also have trouble even "just walking". My ankle is in constant pain and swells, it is just the degree that varies. K |
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| Hi Marion, I have a fit ball - don't know what to do with it though. Could you post some exercises for this too? Thanks Danna |
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| Kathy, I was thinking if you didn't want to chance things with your knee, you could just do the exercises that don't require you to engage the knee joint. eg where you don't have to bend the knee and put pressure on it. You will find as you go down in weight that your knees and other joints will get a lot better. I did. Marion |
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| Hi Anita, Once you've trained as a personal trainer you get to understand how expensive and not very helpful these gadgets are. Quite honestly you can do soooo many exercise without buying anything like that. The one piece of equipment I would advise people to buy would be a fit ball. There are literally hundreds of exercises you can do with the help of one of them and you can get a very good one for about $60 - $70. Don't buy a cheap one because they are often rubbish and can burst. The reason good ones are more expensive is they are guaranteed to take about 170kgs of pressure without a problem. Marion |
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| Kathy I have a dodgey right knee because most of the cartilage is gone. I find squats ok because I'm standing strong on both feet and of course if there was any pain I'd stop. The things I find difficult are lunges and anything were you need to jump. You could try any of these exercises but make sure you do the lowest intensity ones and if there is any sharp pain then stop. My knee aches when I do JL but once my muscles and joints warm up it stops acheing. Hope that helps. Marion |
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| Hi Marion - This is a great idea and a boon to some of us - just wanted to ask if these are all safe exercises for people with knee problems? (obvoiusly talking about the squats here) K |
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| Hi Marion Just wondered what you think of some of the " toys " that are supposed to help us with our exercises. My partner brought me " the bean " ..like a bean shaped air filled bean bag to rock on for abs...anyway!..I tried it once with the dvd going and some skinny blonde telling me I was doing great!!!! while I was still trying to work out how to balance on the thing AND lift my leg in the position she was telling me to do. I can't help but feel its been a waste of money, for me at least without a seat belt! |
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| Marion what a great idea! I'm doing my workouts so far while I'm reading this board, look forward to more stuff! Cheers! |
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| Hi Marion Thanks for your help I appreciate it. Leanne |
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| Hi Leanne, yes they would be cardio too but they are very good for you as your body is supported by the water. You could do the beginners version of a lot of the exercises. I have quite a lot more to put up but I have to visualise each one as I type it out. It's like I'm training someone in my mind. I have to make sure I'm telling you the right posture and form to take. I don't want Bandits to injure themselves while doing them. Even light weight bearing exercise can make a difference and help you gain strength. Marion |
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| Hi Marion Considering the length of time you have unselfishly given support on boards and personal emails you deserve to bask in the limelight forever! Are aqua aerobics and lap swimming regarded as cardio too? Just wondering if I should be doing weight bearing and resistance exercises like you mentioned. Considering I'm still in the recovery period of a chronic illness that I was told could take a year to recover from and it's only been two months I thought I was doing pretty good with just the pool but after reading your post I'm not so sure. Leanne |
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| Hey Isobella... totally and utterly off topic... do you still want my Horn sewing cabinet... its your's for the taking when ever you are ready - that is if it was you??? Mel |
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| This is great marion! Straight into the bookmarked folder. I'll look forward to more additions :) Isabella |
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| Free standing squat Pick a firm, level surface for this and wear supportive shoes eg trainers. Stand with your feet about hip width apart, shoulders relaxed and tummy muscles pulled in. Keeping your feet still, bend at the knees, sticking your bum out as if to sit in a chair. If you are new to this exercise only go as far as you are comfortable and if you feel wobbly hold onto a chair or the edge of the kitchen bench. As you go down breathe in and hold your arms by your sides. As you come up breathe out. When you go down make sure that your knees don't come forward passed your toes. If this is happening you need to stick your bum out further! When you have mastered this enough to do 3 sets of 8/10 reps try this: Squat with weights Complete the exercise as before but hold some weights in your hands, if you have dumbells start with a pair of 1kg ones. If you don't try two tins of beans. As you get stronger you can use heavier weights or bigger tins of beans! You could even use a 2 or 4kg bag of spuds. To increase the intensity further you can hold the weights above your head as you squat. When you hold any weight above your head your heart has to work harder to pump the blood upwards therefore you burn more calories. |
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| And more to come! lol | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Oh my god Marion!!! You are the answers to my prayers and pleadings :-) Your knowledge is such an asset to this Board. Fantastic list of at home exercises! Thanks soooooo much! Felice |
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| I will put more on latter when I have typed them out. | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Dips using a bench or sturdy chair Sit on the edge of a bench or sturdy chair with your hands gripping the edge of the seat. Move your legs out so that your bottom comes off the seat, your knees should be at 90 degree angles. Lower yourself down keeping your bottom as close to the chair as you can. On the way down breath in. Keep your tummy muscles on tight and your feet still. Then push yourself back up whilst breathing out. Do not put your bottom back on the seat, but repeat the movement over again 2 or 3 times. Sit back on the bench and rest for a minute. Repeat another 2/3 times. Rest 1 minute and repeat. This is called 3 sets of 3 reps each. As you become stronger increase the reps gradually until you can do 3 sets of 8/10 reps with 1 minutes rest between each set. When you have mastered this you can increase the difficulty by doing Straight leg bench or chair dip You can increase the intensity of the dips by putting your legs out straight instead of at 90 degrees. Go through the same procedure of starting with 3 sets of 3 reps and work up to 3 sets of 8/10 reps. You can raise the intensity again by holding one foot a few inches off the ground. Going even further you can place a weight in your lap eg a bag of spuds! Please DO NOT attempt to do the more intensive versions until you have mastered the beginners and intermediate versions. |
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| Yes Nic, Steve Watson has a supply of my business cards. I have one Bandit client who I train each week. I haven't been pushing it because I went into hospital to have a little op last weekend. Once I'm fully healed I'll be putting fliers out and hopefully advertising in the local paper. Marion |
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