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Exercise is the key to great health and just because exercise
hasn't been prescribed don't mean it won't do you good. If you
don't use the exercise services at the clinics and would rather
do your workout on your own terms here is a page for you. Always
remember that if you decide to exercise at home you should
discus your abilities with your doctor to make sure you will not
be aggravating any existing conditions or creating new ones by
stressing your body to much. Exercise safely ! |
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Before we begin lets review a few important tips on how to exercise properly.
This is very important do not skip this section, it can truly help you get the
most out of your workout and it may save you a few aches and pains also. |
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Get a check-up with your provider before you start an exercise routine. This
will ensure you are healthy enough to begin.
Find something you think you will enjoy. If you don't like it once you start it
then switch it up. Use music to help you get into "the groove".
Research and master the proper movements of the specific exercises you would
like to include in your routine. For example: Jogging is pretty simple, but did
you know there is a specific way you should jog for weight loss?
Learn how to inhale and exhale accordingly. When you are exerting intense muscle
effort is when you should inhale, exhaling should be done during the less
exerting movement in the exercise.
Do not eat right before you exercise. Consuming food right before you exercise
doesn't give your body a chance to burn the stored fat already on your body.
Your body will start by burning the food you just ate giving the vitamins and
nutrients in that food no time to absorb into your system. Basically you are
"not eating"because the meal you ate will not benefit you and you will not see
a significant reduction in your weight.
Do not overdo exercising. Listen to your body. If you are excessively tired,
then take a rest. Work into lengthening your exercise routine so you don't
overdo it and get cramps.
Always warm up before and cool down after. Just 5 minutes of light stretching or
a short walk before or after. This will help give your muscles time to limber up
before you put more strain on them or give them a chance to relax and avoid
muscle cramps.
Always give your muscles time to relax between exercise sessions. Muscles do not
build or become stronger during exercise. Muscles have to repair themselves and
rebuild to increase in in strength. So you should take a day or two to relax
between workouts.
Surround yourself with supportive people. If it helps tell them what form of
support you need the most. Do you need people to remind you to exercise?, Would
you like them to ask about your progress?, Do you want them to participate with
you? or Do you want them to help with chores and daily duties that normally get
in the way of your time to exercise.
Monitor everything. This can help you find a plan that works best for you and
also will also help you know when you have reached milestones leading up to your
goal.
Maintain determination and realize that progress is made slowly. Don't push
yourself too hard. |
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- Toning those arms - Arm "chub"is sometimes very hard to get rid
of. Not many of us want to bulk up so there fore we do not do exercises that
address that area as much as we should. Here are some tips for lessening arm
"chub"without bulking up.
- Reduce your total body fat - The "chub"that you want to get rid
of got there most likely by gaining weight all over not by lack of arm
exercise.
- Next start toning you arms - use small 2 to 5 pound dumbbells (or
something weighty around the house) for lateral arm lifts, curls or vertical
lifts. Here are some explanations to get you started.
- Vertical lifts - Stand straight with your feet close together and
arms to your side. Holding a weight of some kind in each hand,
simultaneously raise the weights to hip height and lower slowly. Repeat in
reps of 20 or 30. Do not rush on this exercise your muscle works harder you
lower the weight slowly.
- Lateral arm lifts - This is similar to the vertical lifts only
when you raise your arms you raise them out and up to shoulder level and
slowly down to your sides again.
- Curls - Just a slow classic curl will do fine. Sit with your arm
bent and holding the weight (elbow resting on your leg just below your knee)
and extend your arm and then pull into your body slowly.
- Triceps kickbacks - Once again use a small weight, a can a
vegetables or something 2– 5 pounds around the house. Bend over at the waist
resting one hand on a chair so your back is flat. Grasp the weight in the
other hand, bend your elbow, bring it up to your side and keep it there.
This is the starting position. Now keeping you elbow pinned to your side,
extend your arm back until your elbow is straight. Lower and repeat 10-15
reps.
Remember to increase weight as this gets easier.
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If someone is diabetic, they should be supervised/ educated for their activity
so they can learn how to manage their blood sugar properly. |
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If you have any questions, please give us a call at Cattaraugus:
(716) 532-5582 or Allegany:
(716) 945-5894 we will be happy to
help. |
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