A Good Start at Any Time, & Age
This is how to start for those new to exercise.
"A GOOD WHY makes for an EASY HOW."
My "WHY" is to remain independently active
and avoid unnecessary pain for as long as possible.
Calisthenics
Classic exercises we learned in elementary school.
From the Oxford dictionary:
Gymnastic exercises to achieve bodily fitness and grace of movement.
Goal: Build to 72 reps for each exercise:
Suppose you are not familiar with those exercises;
Fighter pilots and Canadian mounties use them during long flights
or hours sitting on saddles, by many sports teams,
and for muscles and joint rehabilitation.
Goal: working on breathing and fully engaging muscle groups.
Walk, jog, climb stairs, or stand in one place and jog,
lifting the knees and climbing up and down 72 steps anywhere.
(The Rocky Steps are 72).
3 types of exercises using your body weight
to boost strength and vitality.
note: the exercises are listed to facilitate muscle warm-up
Click on the exercise's names for details.
ISOMETRICS
This exercise is used as a starting warm-up and strength builder.
You need to imagine that the wall in front of you is falling, and you need to push it back.
It only takes 10 seconds of steady effort,
The first goal is to keep breathing while pushing using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000, so, 1000 and two, 1000 and three, etc., until 1000 and 10.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the chest and neck muscles, then the hips and legs, and lift your body on your toes, pushing with all you have.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
You need to imagine that the wall in front of you is falling, and you need to push it back.
It only takes 10 seconds of steady effort,
The first goal is to keep breathing while pushing using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000, so, 1000 and two, 1000 and three, etc., until 1000 and 10.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the chest and neck muscles, then the hips and legs, and lift your body on your toes, pushing with all you have.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
This exercise is used as a starting warm-up and strength builder.
You need to imagine that the wall in front of you is falling, and you need to push it back.
It only takes 10 seconds of steady effort,
The goal is to keep breathing while pushing using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000,
so, 1000 and two, 1000 and three, etc., until 1000 and 10.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the right side of the chest and neck and abdomen muscles, then the right leg pushing with your right foot with all the power you have
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
You need to imagine that the wall in front of you is falling, and you need to push it back.
It only takes 10 seconds of steady effort,
The goal is to keep breathing while pushing using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000,
so, 1000 and two, 1000 and three, etc., until 1000 and 10.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the right side of the chest and neck and abdomen muscles, then the right leg pushing with your right foot with all the power you have
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
This exercise is used as a starting warm-up and strength builder.
You need to imagine that the wall on your back is falling, and you need to push it back.
It only takes 10 seconds of steady effort,
The first goal is to keep breathing while pushing using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000, so, 1000 and two, 1000 and three, etc., until 1000 and 10.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the back and neck, chest and abdomen muscles, then the hips and legs, and lift your body on your toes, pushing with all you have.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
You need to imagine that the wall on your back is falling, and you need to push it back.
It only takes 10 seconds of steady effort,
The first goal is to keep breathing while pushing using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000, so, 1000 and two, 1000 and three, etc., until 1000 and 10.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the back and neck, chest and abdomen muscles, then the hips and legs, and lift your body on your toes, pushing with all you have.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
This exercise is used as a starting warm-up and strength builder.
You need to imagine that the wall on the left of you is falling, and you need to push it back.
It only takes 10 seconds of steady effort,
The goal is to keep breathing while pushing using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000,
so, 1000 and two, 1000 and three, etc., until 1000 and 10.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the right side of the chest and neck and abdomen muscles, then the left leg pushing with your left foot with all the power you have
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
You need to imagine that the wall on the left of you is falling, and you need to push it back.
It only takes 10 seconds of steady effort,
The goal is to keep breathing while pushing using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000,
so, 1000 and two, 1000 and three, etc., until 1000 and 10.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the right side of the chest and neck and abdomen muscles, then the left leg pushing with your left foot with all the power you have
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
CALISTHENICS
Rotating the head seventy-two times clockwise, then seventy-two times counter-clockwise
Standing with feet at shoulder width and hands on the hips. Only rotate the head from the neck up in a steady motion pushing the head as far front, back, and to the sides as you can while rotating the head.
Note: go slow; there might be some cricks coming from the neck bones and cartilage
The goal is to keep breathing while rotating. I inhale while my head is tilted back and exhale when it is tilted forward.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Once you control the breathing pattern, start engaging more muscle groups. Tighten your arms, torso, and legs. The goal is for each exercise to use as many muscles as possible to improve strength and stability.
Pictures, videos, and details with tips are coming soon.
Standing with feet at shoulder width and hands on the hips. Only rotate the head from the neck up in a steady motion pushing the head as far front, back, and to the sides as you can while rotating the head.
Note: go slow; there might be some cricks coming from the neck bones and cartilage
The goal is to keep breathing while rotating. I inhale while my head is tilted back and exhale when it is tilted forward.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Once you control the breathing pattern, start engaging more muscle groups. Tighten your arms, torso, and legs. The goal is for each exercise to use as many muscles as possible to improve strength and stability.
Pictures, videos, and details with tips are coming soon.
Stretch the whole body.
Standing Straight, feet at shoulder width, reach high with as far as you can, alternating arms seventy-two times each arm, for a total of 144.
Don't hold back on this one. Reach as far as you can, even by tilting the body slightly and pushing with your right toes when reaching high with your right arm and with the left toes when reaching high with your left arm.
Note on breathing: I alternate inhaling when the right arm is up and exhaling when the left arm is up.
Pictures, videos, and details with tips are coming soon.
Standing Straight, feet at shoulder width, reach high with as far as you can, alternating arms seventy-two times each arm, for a total of 144.
Don't hold back on this one. Reach as far as you can, even by tilting the body slightly and pushing with your right toes when reaching high with your right arm and with the left toes when reaching high with your left arm.
Note on breathing: I alternate inhaling when the right arm is up and exhaling when the left arm is up.
Pictures, videos, and details with tips are coming soon.
For flexibility & strength
Standing Straight, feet at shoulder width, arms at shoulder level parallel to the ground, twist your body alternating right and left reaches as far as you can. When twisting the left arm as far back as you can, bring the fingers of the right hand to touch the left shoulder, and vice versa. When the right arm reaches as far back as possible, touch your right shoulder with your left hand.
Turn slowly at first paying attention to maintain a straight back, feet at shoulder width and arms stretched out horizontally parallel to the ground.
72 reps in each direction for a total of 144 reps.
Don't hold back on this one. Reach as far back as you can, even by tilting the body slightly and pushing with your toes when reaching back.
Note on breathing: I alternate inhaling when the right reach back and exhaling when the left arm reaches back.
Pictures, videos, and details with tips are coming soon.
Standing Straight, feet at shoulder width, arms at shoulder level parallel to the ground, twist your body alternating right and left reaches as far as you can. When twisting the left arm as far back as you can, bring the fingers of the right hand to touch the left shoulder, and vice versa. When the right arm reaches as far back as possible, touch your right shoulder with your left hand.
Turn slowly at first paying attention to maintain a straight back, feet at shoulder width and arms stretched out horizontally parallel to the ground.
72 reps in each direction for a total of 144 reps.
Don't hold back on this one. Reach as far back as you can, even by tilting the body slightly and pushing with your toes when reaching back.
Note on breathing: I alternate inhaling when the right reach back and exhaling when the left arm reaches back.
Pictures, videos, and details with tips are coming soon.
A classic movement we all need more of.
Standing straight feet close together with arms reaching straight overhead, bend forward at the waist, and try to touch your toes or go as far as you can.
Note on breathing: I inhale on the way up and exhale on the way down.
Pictures, videos, and details with tips are coming soon.
Standing straight feet close together with arms reaching straight overhead, bend forward at the waist, and try to touch your toes or go as far as you can.
Note on breathing: I inhale on the way up and exhale on the way down.
Pictures, videos, and details with tips are coming soon.
Classic Move #2
Standing straight feet together, arms on the sides of the body, lowering your body, keeping the back as straight as you can, swinging the arms forward to be parallel to the ground while bending your knees.
To my surprise, I could only do 5 of those the first time. So to improve, I timed how long I lasted, bending my knees and keeping the squat position as long as i could ( at first was 11 seconds). Within a month, I was up to 72 reps.
Note on breathing: I inhale on the way up and exhale on the way down.
Pictures, videos, and details with tips are coming soon.
Standing straight feet together, arms on the sides of the body, lowering your body, keeping the back as straight as you can, swinging the arms forward to be parallel to the ground while bending your knees.
To my surprise, I could only do 5 of those the first time. So to improve, I timed how long I lasted, bending my knees and keeping the squat position as long as i could ( at first was 11 seconds). Within a month, I was up to 72 reps.
Note on breathing: I inhale on the way up and exhale on the way down.
Pictures, videos, and details with tips are coming soon.
Those "half pushups" mimic babies' strengthening exercises.
As to get ready to walk need back and abdomen strength.
On the hand and knees, arms at shoulder width with the open hand palm on the floor,
bring your chest as forward as you safely can while lowering the torso
as low as you can and bring backup in a circular motion.
Due 72 reps on the forward motions and repeat 72 reps on the backward motion
Note on breathing: Inhaling on the way up and exhaling on the way down.
Pictures, videos, and details with tips are coming soon.
As to get ready to walk need back and abdomen strength.
On the hand and knees, arms at shoulder width with the open hand palm on the floor,
bring your chest as forward as you safely can while lowering the torso
as low as you can and bring backup in a circular motion.
Due 72 reps on the forward motions and repeat 72 reps on the backward motion
Note on breathing: Inhaling on the way up and exhaling on the way down.
Pictures, videos, and details with tips are coming soon.
For balance & strength
On the hand and knees, arms at shoulder width with the open hand palm on the floor,
kick back as far as you can, keeping on the hands and a knee for stability, and kick with the other leg to reach as far and as high as you can.
Due 72 reps on one leg and repeat 72 reps on the other.
Note on breathing: Inhaling when you pull the leg in and exhaling when pushing the leg out.
Pictures, videos, and details with tips are coming soon.
On the hand and knees, arms at shoulder width with the open hand palm on the floor,
kick back as far as you can, keeping on the hands and a knee for stability, and kick with the other leg to reach as far and as high as you can.
Due 72 reps on one leg and repeat 72 reps on the other.
Note on breathing: Inhaling when you pull the leg in and exhaling when pushing the leg out.
Pictures, videos, and details with tips are coming soon.
the Supes Woman/Man
While on the back, reach with the hand over the head and stretch your feet, pointing the toes out, then lift the torso and leg so that only a portion of the belly touches the floor.
It only takes 10 seconds of steady effort,
The goal is to keep breathing while using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000,
so, 1000 and two, 1000 and three, etc., until 1000 and 10.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the right side of the chest and neck and abdomen muscles, then the right leg pushing with your right foot with all the power you have
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
While on the back, reach with the hand over the head and stretch your feet, pointing the toes out, then lift the torso and leg so that only a portion of the belly touches the floor.
It only takes 10 seconds of steady effort,
The goal is to keep breathing while using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000,
so, 1000 and two, 1000 and three, etc., until 1000 and 10.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the right side of the chest and neck and abdomen muscles, then the right leg pushing with your right foot with all the power you have
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
This one is good for many reasons, including enhancing intimacy.
Laying down on your back, arms on your side, bringing the feet in to form a 90% angle on the knees, then lift your pelvis, squeezing the glute and pelvic muscles.
repeat 72 times
Breathing note: inhale on the way down, exhale on the way up.
Pictures, videos, and details with tips are coming soon.
Laying down on your back, arms on your side, bringing the feet in to form a 90% angle on the knees, then lift your pelvis, squeezing the glute and pelvic muscles.
repeat 72 times
Breathing note: inhale on the way down, exhale on the way up.
Pictures, videos, and details with tips are coming soon.
Ride the sky
while on the back
With your hands behind the head or neck, lift your legs and start a pedaling motion.
go as wide as you can
144 reps
Note: rhythmic breathing in two inhaling breaths steps and two exhaling breaths
Pictures, videos, and details with tips are coming soon.
while on the back
With your hands behind the head or neck, lift your legs and start a pedaling motion.
go as wide as you can
144 reps
Note: rhythmic breathing in two inhaling breaths steps and two exhaling breaths
Pictures, videos, and details with tips are coming soon.
the Supes Woman/Man
While lying down, reach with the hand over the head and stretch your feet, pointing the toes out, then lift the torso and leg so that only a portion of the back touches the floor.
It only takes 10 seconds of steady effort,
The goal is to keep breathing while using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000,
so, 1000 and two, 1000 and three, etc., until 1000 and 10.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the right side of the chest and neck and abdomen muscles, then the right leg pushing with your right foot with all the power you have
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
While lying down, reach with the hand over the head and stretch your feet, pointing the toes out, then lift the torso and leg so that only a portion of the back touches the floor.
It only takes 10 seconds of steady effort,
The goal is to keep breathing while using the most muscle groups you can.
In my mind, I say 1000 and inhale, then exhale by saying one, and keep adding the next number after thinking 1000,
so, 1000 and two, 1000 and three, etc., until 1000 and 10.
NOTE: holding your breath will diminish muscle performance and increase heart bits while running out of breath.
Once you control the breathing pattern, start engaging more muscle groups. At first, you might be pushing using arms, hands, and fingers tips then you might add the right side of the chest and neck and abdomen muscles, then the right leg pushing with your right foot with all the power you have
Pushing with all the muscles, you will feel the strength building up relatively quickly.
Pictures, videos, and details with tips are coming soon.
AEROBICS
Thank you for being here
Connect with suggestions or requests.
Those are simple enough
Yet done with the emphasis, they build stamina and cardio strenght
swinging the arms vigorously and lifting the legs when knee lifting
will give a superior workout.
Pictures, videos, and details with tips are coming soon.
Yet done with the emphasis, they build stamina and cardio strenght
swinging the arms vigorously and lifting the legs when knee lifting
will give a superior workout.
Pictures, videos, and details with tips are coming soon.
Thank you for being here
Connect with suggestions or requests.
