Workout tips:
Warm up by walking slowing either outside or on a treadmill. After you feel warmed up increase your walking speed to a point where you are breathing a bit harder now maintaining this pace. And if possible, walk faster to the point of starting to sweat, but still able to hold a conversation.
After the aerobic exercise, add some upper body strength training. If you are new to exercise, start with a light weight. By the 5th to 8th rep you should feel the muscle working. By the 10th rep you should feel that you have worked the muscle but are not exhausted. If you are exhausted, decrease the weight. By slowly using more weight, you will increase muscle mass and strength. Do not increase the weight if it means sacrificing good form. Breathe during the exercise – exhale on the exertion (the lifting phase). Lift slowly and concentrate on controlling the weight on the way up and on the way down.
Here are some strength training exercises:
Wall Push-Up
Stand in front of a wall and lift your arms to shoulder level. Place your palms on the wall slightly wider than shoulder width apart. Back your feet away from the wall and lean on an angle into the wall. Exhale as you push off the wall until your arms are straight, then inhale and come back to your starting position. Perform 5-10 reps.
Biceps Curl
Stand with a dumbbell in each hand, arms extended down toward the floor, palms facing forward. Exhale as you bend your elbows and curl the weights up toward your shoulders. Inhale as you slowly straighten your arms and return to your starting position. Perform 5-10 reps.
Lateral Arm Raises
Stand with a dumbbell in each hand, palms facing in toward your sides. Inhale to start, then exhale as you raise your right arm out to the side, stopping when your elbow reaches shoulder height. Keep your arm straight, but don't lock the elbow, and keep your palm facing down during the raise. Inhale as you slowly lower your hand back to your side. side. Perform 5-10 reps
Overhead Triceps Extension
Stand with a dumbbell in each hand, arms extended up toward the ceiling, palms facing each other. Inhale as you bend your elbows and lower the weights down behind your head. Exhale as you unfold and extend your arms back up to your starting position. Perform 5-10 reps.
Shoulder Flexion
Stand with a dumbbell in each hand, arms extended down toward the floor, palms facing back. Inhale to start, then exhale as you raise your right arm in front of your body, stopping when your elbow reaches shoulder height. Keep your arm straight, but don't lock the elbow, and keep your palm facing down during the raise. Inhale as you slowly lower your arm back to the starting position. Perform 5-10 reps
Shoulder Press
Stand with a dumbbell in each hand, elbows bent, hands at shoulder-level, palms facing forward. Exhale as you press the weights up toward the ceiling, extending your arms overhead. Inhale as you slowly lower your arms and return to your starting position. Perform 5-10 reps.
Scaption
Stand with a dumbbell in each hand, arms extended down toward the floor, palms facing in toward your sides. Inhale to start, then exhale as you raise your arms at an angle in front of your body (so that they form a “Y”), stopping when your arms are parallel to the floor. Keep your arms straight, but don't lock the elbows. Inhale as you slowly lower your arms back to the starting position. Perform 5-10 reps.
Bent Over Row
Place your left knee and left arm on a chair with your back parallel to the floor, hinged forward from the hips. Hold a dumbbell in your right hand with that arm extended down toward the floor. Exhale as you bend your elbow and lift the weight toward your waist. Inhale as you lower the weight back toward the floor. Repeat for 5-10 reps then switch arms. When lifting the weight, try not to focus solely on your arm. Initiate the movement from your back and shoulders, with the arm movement being secondary. Keep your back straight and your abdominals engaged throughout the exercise, being sure not to round your back or shoulders.
Cool down
Arm Circles
Inhale as you reach both arms high overhead, crossing your wrists at the top. Exhale as you slowly press your arms back, around and down, creating large half circles as your arms come down to your sides. Repeat the stretch, trying to make your circles as large as possible and increasing your range of motion with each circle you make to open your chest and shoulders.
Backward Shoulder Roll
Raise your shoulders up toward your ears, while inhaling slowly for 5 seconds. Slowly roll your shoulders backward and press them all the way back down, while exhaling slowly for 5 seconds. Increase the size of the circle with each roll.
Variation: Reverse the direction to roll
“VW” Stretch
Stand with your back to the wall and your elbows bent to form a “W” with palms facing forward. While keeping your shoulders and arms flat against the wall, slowly slide your arms up the wall until they form a “V”. Inhale for 5 seconds as you slide your arms up the wall, and exhale for 5 seconds as you slide them back down to the “W” position.
Contact us at caroljmichaels@gmail.com for information on our zoom sessions.