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FITNESS IMPROVEMENT
EXERCISE TIPS

 

 

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Note: It is recommended that you consult with a physician before starting an exercise program

EXERCISE TO IMPROVE ENDURANCE

Any type of aerobic activity that is maintained continuously for a minimum of 20 minutes and is done 4 to 5 times per week will improve endurance. The exercise should be at a rate that produces moderate sweating. It is important not to exercise too hard as this will cause more harm than benefits. (Examples of aerobic exercise: Brisk walking, jogging, aerobic dance, bicycling, swimming, stair stepping.) It is important to do 5 to 7 minutes of light stretching prior to and immediately after any workout. This will help prevent extreme soreness and muscle injuries.

EXERCISE TO IMPROVE GRIP STRENGTH

1. Squeeze a tennis ball or racquet ball -- hold for 15 seconds and repeat 8 to 10 times, twice daily.

2. Hold an 8-pound weight or a one gallon plastic jug filled with sand in each hand. Raise the weight by curling the wrist upward. Repeat 10 times, twice daily.

3. Involve yourself in racket sports 3 times per week (i.e., tennis or racquetball).

4. Hang from a chin-up bar until fatigued. Repeat 8 - 10 times daily.

EXERCISE TO IMPROVE TRUNK STRENGTH

1. Crunches -- lie on your back with knees bent, hands across chest or behind head (only for support). With eyes on ceiling, raise head and shoulders using abdominal muscles only. Do 20 crunches 3 times per day. Note: Lower back should not come off the floor

2. Alternating leg lifts--lie face down on a floor or carpeted surface with legs fully extended. Raise one leg at a time off the floor about 6 inches and hold for 10 seconds, return to floor and repeat exercise with the other leg; repeat 10 to 15 times twice daily.

3. Lay face down on the floor with hands loosely placed behind head or neck. Raise upper body to an arched position and hold for a count of 10 seconds. Return chest to floor, rest 15 seconds and repeat 2 more times.

EXERCISE FOR ARM ENDURANCE

1. Do a minimum of 10 push-ups without resting between each one. Relax 30 seconds and repeat two more times.

2. Sit on the floor behind an exercise bike, crank with your hands at a significantly difficult tension for two minutes. Reduce the tension and continue to pedal for one minute at slow speed. Reduce tension again and continue to pedal for one minute at a slow speed.

3. Swim by doing a continuous "free style" or "Australian crawl" arm stroke (most common method of swimming) without using your legs for 2 - 3 minutes. Rest one minute and repeat two more times.

EXERCISE FOR LEG ENDURANCE

1. Run 100 yard sprints at a fast rate, walk 25 yards and repeat 100 yard sprints a minimum of 5 times with a walk (rest period) of 25 yards between them.

2. Bench stepping -- place a sturdy bench or chair against the wall. Step up and down at a rapid pace (step up with right foot, then left foot, back down with right, then left). Continue for 1 minute, rest 15 seconds and repeat 4 times.

3. Bicycling -- indoor (exercycle) or outdoor cycling. Ride your bike at a rapid pace. For outdoor cycling, use the 5th gear or higher (if a 10 speed) or find an up-hill course. For indoor cycling, use moderate to heavy tension. Maintain this pace for 2 minutes, then rest for 60 seconds and repeat 2 times.

NOTE: If you have difficulty with the exercise suggestions initially, do half of the suggested weight or tension and build up to the recommended number of suggested repetitions / exercises.



 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 

 

 

 

 

 

 

 

 

 

 

 

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