Ok its been 3 weeks and time to take the next step in my exercise program. Please, remember I am sharing what works for me, and you should consult a Doctor before trying a new exercise program.
So there are going to be three parts now.
*Part one- walking/running everyday, now that I have added things to the program, I am going with once a day for 18 minutes, keeping a good pace.. I stretch before and after as needed. Most days I walk briskly, and only run once or twice a week at this point.
**Part two - yoga 3 days a week- upper body once, lower body once, and abs once. I will mix up the workouts and do more difficult ones as the program progress's, but for now I am sticking with the same 3 for another 3 weeks.
***Part three- lifting light weights actively 3 days a week for 18 minutes..Ok, here's the new part. I am warming up with running in place, jumping jacks, knee raises ex. for 3 minutes then I am stretching for 6 minutes , then lifting for 18 minutes, and finally stretching and cooling down for 3 minutes or as much as necessary. Then I lift, I am using a weight I can do 11- 30 rep's on each exercise at least. I am not taking a break between exercises except to take a sip of water as needed. I am keeping a good steady pace and rhythm.I do at least one exercise per muscle group, and 4 sets with the weight increasing a little each set. I never use so much weight that I can't keep good form. Keeping good form is VERY important. I also like to go at a pace were I can count 1-2-3 on the extension then hold for a 1-1,000 and a count of 1-2-3 on the way back, steady smooth and controlled at all times. I do different exercises each workout. I find this style makes me be more well balanced strength and have less soreness, and I mentally more positively aware.
I am not trying to be BIG, instead I am going for healthy, lean, and fit! This routine will continue to evolve, but this is what I will do for the next 3 weeks.
Finally a week looks like this yoga Monday-Wednesday-Friday usually in the AM. Lifting on Tuesday-Thursday-Saturday also usually in the AM. Walking everyday usually in the evening.
I hope by sharing this it helps you in some small way.
Sincerely,
John
So there are going to be three parts now.
*Part one- walking/running everyday, now that I have added things to the program, I am going with once a day for 18 minutes, keeping a good pace.. I stretch before and after as needed. Most days I walk briskly, and only run once or twice a week at this point.
**Part two - yoga 3 days a week- upper body once, lower body once, and abs once. I will mix up the workouts and do more difficult ones as the program progress's, but for now I am sticking with the same 3 for another 3 weeks.
***Part three- lifting light weights actively 3 days a week for 18 minutes..Ok, here's the new part. I am warming up with running in place, jumping jacks, knee raises ex. for 3 minutes then I am stretching for 6 minutes , then lifting for 18 minutes, and finally stretching and cooling down for 3 minutes or as much as necessary. Then I lift, I am using a weight I can do 11- 30 rep's on each exercise at least. I am not taking a break between exercises except to take a sip of water as needed. I am keeping a good steady pace and rhythm.I do at least one exercise per muscle group, and 4 sets with the weight increasing a little each set. I never use so much weight that I can't keep good form. Keeping good form is VERY important. I also like to go at a pace were I can count 1-2-3 on the extension then hold for a 1-1,000 and a count of 1-2-3 on the way back, steady smooth and controlled at all times. I do different exercises each workout. I find this style makes me be more well balanced strength and have less soreness, and I mentally more positively aware.
I am not trying to be BIG, instead I am going for healthy, lean, and fit! This routine will continue to evolve, but this is what I will do for the next 3 weeks.
Finally a week looks like this yoga Monday-Wednesday-Friday usually in the AM. Lifting on Tuesday-Thursday-Saturday also usually in the AM. Walking everyday usually in the evening.
I hope by sharing this it helps you in some small way.
Sincerely,
John
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