Resistance Exercises for Health and Function

Monday, October 28, 2013

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Let’s get started… First & Foremost…. “Tie-it-up”! This stabilizes your core and provides a solid foundation for resistance exercises. This is a two step process: 1st – close the pelvic floor. For men… as though you are stopping the flow of urine, it is the same for ladies but more commonly referred to as Kegel exercises. 2nd – While doing the above, tighten the lower abs (like you are preparing to be punched in the stomach). Be sure to “Tie-it-up” before doing all exercises.

  • Warm up for 5-10 minutes. This will reduce your chance of getting hurt and increase your range of motion. Use your walk as a warm-up or walk in place for a few minutes. Do a few stretches for the muscles you will be working on that day.
  • Follow the instructions for the exercises carefully. We have learned a lot about how to best train your muscles in a safe way. Some of the old ways you may have learned to train your muscles may not be as safe or effective. (For example: You may have been taught to do sit-ups with your legs straight out. Now we know it’s important to bend your knees to prevent back problems.)
  • After you exercise muscles on one side of a joint, exercise those on the other side. This helps to maintain balance and prevent injury. (For example: If you first exercise the muscles that bend the elbow (biceps) then exercise the muscles that straighten the elbow (triceps).
  • Move slowly & smoothly. Never hold your breath. This will prevent a dangerous rise in blood pressure.
    • When you lift: Breathe out, and count 1-2.
    • Hold the position for 1 count.
    • When you release: Breathe in and count 1-2-3-4. Be careful to control the speed with which you release the movement. This will avoid stressing the joints.
  • Do each exercise through the full range of motion. If you can’t do this, decrease the amount of resistance.
  • Keep it slow and steady.
    • Add more resistance gradually to develop muscle strength. But also be careful not to do too much.
    • You may want to slowly repeat each exercise 10-20 times (this is called a “set”). Then work up to doing 2-3 sets of each exercise each time.
    • When using the exercise bands, it’s okay to do the exercises every day unless you use too much resistance and your muscles are very sore. If you are very sore it is best to take a day off to allow your muscles to rest and recover.
  • Always cool down after the exercises by stretching the muscle groups used. Do each stretch three times and hold 30-60 seconds.

 

Lower Body

Wall Sits

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Standing Lunges

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Chair Squat

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Calf Raises

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Upper Body

Shoulder Press

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Seated Row

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Chest Press

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Core

Alternating Superman

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Curl-ups

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Front Planks

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Upper Body

Bicep Curls

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Triceps Extensions

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Triceps Dips

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Wall Push-ups

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Inclined Push-ups

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Modified Push-ups

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Full Push-ups

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