This is what I usually give my clients for their first week of training. For those who are just starting with their programs, you can try this 3-5x a week. Most of my clients lose weight fast if they follow a strict diet during this program. You can alternate with weight training in between days of this workout. This program relies on form and speed. Rest for only 30 secs to a minute in between sets. Program lasts for 35-45 minutes only.
The Program
Start off with a 3-5 in warm up, either treadmill, skipping rope, jogging in place. This will keep your heart rate up and increase your circulation to your muscles. Follow this up with a total body stretch.
Now, after stretching start with the program. Increase your heart rate by sprinting for 1 min on the treadmill (start with a jog then speed up to 6 mi/hr or more as tolerated) or do a fast jog in place or fast skipping rope.
Once your sweating and your heart is beating fast, do these exercises. Make sure you move from one exercise to another exercise without resting, then repeat.
A. 1. Jumping Jacks X 20
2. Push-up (you can also do half-push up if you're a beginner) X 15 reps
3. Squats (hands behind the head) X 15
Repeat, then water break for 30 secs to 1 minute
B. 1. Jumping jacks X 20
2. Dumbbell Row X 15
(check link: http://www.youtube.com/watch?v=QMVlek6d8eE )
3. Lunges X 15
Repeat, then water break for 30 secs to 1 minute
C. 1. Jumping jacks X 20
2. Mountain Climbers
(check link: http://www.youtube.com/watch?v=Tg37pegdHvs )
3. Plank X 25 counts
(check link: http://www.youtube.com/watch?v=HvQXc0aOXVA )
Repeat, then water break for 30 secs to 1 minute
Before doing any exercise, consult your physician first.
Thursday, September 22, 2011
Staying Fit with Lung Conditions (ACE)
I read this on the American Council on Exercise (ACE) Get Fit:
Staying Fit with Lung Conditions
Years ago, people with lung conditions were advised to take it easy,
and sit out of strenuous activities. Thanks to medical research, those
days are over.
Breathing easily is something that most people take for granted. But
when you’re living with a lung condition, such as asthma, chronic
obstructive pulmonary disease (COPD), or restrictive lung disease,
breathing is something you’re always aware of, and shortness of
breath may be a fact of life. But exercise can help.
Boost Fitness, Breathe Easier
Regular exercise won’t heal the underlying lung disease or improve lung
function, but it reduces shortness of breath and improves your ability
to perform everyday activities. At the same time, regular exercise reduces
your risk of other serious conditions, such as diabetes, osteoporosis, and
heart disease. People with lung conditions are often sedentary due
to shortness of breath with activity. But a
sedentary lifestyle results
in loss of cardiovascular fitness and
muscular strength, which in
turn worsens shortness of breath—it’s
a vicious cycle. Breaking that
cycle with fitness training helps
the body work more efficiently and
helps you make better use of the oxygen
taken in with each breath.
This, in turn, leads to less shortness
of breath. Regular exercise
also helps reduce anxiety and depression, conditions that
often accompany lung disease.
Pulmonary Rehabilitation
Outpatient pulmonary rehabilitation is a terrific program
for people with lung conditions. Under the supervision
of nurses and exercise physiologists, you’ll perform
cardiovascular, strength, and flexibility exercise as well as
respiratory muscle training. The staff closely monitors
symptoms, changes in medication and responses to exercise
to make sure that your progress is steady and that all prescribed
exercise is safe and effective for you. They also stay in touch
with your health care providers to ensure the best care possible.
Educational classes are a key part of pulmonary rehabilitation,
where patients and their family members learn about
medications, breathing techniques, managing symptoms,
oxygen therapy, energy conservation and work simplification.
Social support is another element of the program. You get to know
others who are dealing with similar challenges. If you’re interested
in pulmonary rehabilitation, ask your health care provider for
a referral. These programs are usually offered in a hospital or clinical
setting and are often covered by medical insurance.
Get Up and Get Active
If your lung condition is less severe and you just want to become
more active, talk with your health care provider about what exercises
are best for you and how to coordinate medication with your exercise
schedule.
People with asthma, for example, often need a dose of inhaled
Albuterol prior to strenuous exercise to keep the airways open.
Swimming and other water activities are good choices for people
with asthma, because of the moisture in the air and walking is
a safe and effective exercise for many.
Be Active, Enjoy Life
Having a lung condition doesn’t mean you have to live life on
the sidelines.
In fact, there are many Olympic athletes with asthma. Competing
on a world stage may not be your goal, but being fit and active
may mean you can climb stairs, go shopping, and play with your
kid or grandkids without excessive shortness of breath. Regular
exercise can help you get the most out of life—now and in the
years to come.
Reference: http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=3181&category=4 for more info.
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