EXERCISE

EXERCISE - page 1 of 2 ENDURANCE, STRENGTH, BALANCE, AND FLEXIBILITY. would you like to know more? main source: go4life.nia.nih.gov back to index - MTWTF: the 50:60 method - M-W-F: UPPER BODY EXERCISE - T-T-S: LOWER BODY EXERCISE - EXERCISE PROGRESS REPORT BUILD ENDURANCE (aerobic, activities) - increase your breathing and heart rate - improve the health of your heart, lungs, and circulatory system - delay or prevent many diseases, e.g., diabetes, colon and breast cancers, heart disease, etc - activities include: ---Brisk walking, Biking ---Yard work (mowing, raking) ---Dancing, Jogging, Swimming ---Climbing stairs or hills, Playing tennis, Playing basketball STRENGTH - exercises include: ---Lifting weights ---Using a resistance band Warm up - Horse stance: elbows front back 30 times, Twists 30 times - Horse stance: big to little arm circles 12 times-stop-change directions for 12 times; repeat 5 times - upright, legs spread, right side side stretch to touch ankle, repeat for left ankle, repeat 5 times - upright, legs spread, touch floor w/finger tips, 2nd knuckles, 3rd knuckles, palms, elbows, repeat 5 times - upright, legs spread, put nose to right knee for 15 seconds, repeat on other side - horse stance, squat on 1 leg, lock other leg out, turn foot up, repeat on other side, 1 time/day - Horse stance: elbows 5 points (front, back, up, side, down), repeat on other side Upper body - front arm raise, side arm raise, wrist curl, reverse wrist curl - curl, preacher curl, reverse curl, concentration curl, inclined curl - triceps push down, triceps overhead, dips - push ups, sitting press, bench press, pull ups, rowing Lower body - calf raise, squats (both legs, each leg), leg presses, seated stand - rear leg raise, side leg raise, front leg raise, standing knee curl, seated leg raise - ab lounger, buns machine Stretches - each side, each deltoid, each tricep, lunge (tile back), each inner thigh - hang for 30 seconds, then pull knees up to chest and down and repeat for 15 seconds BALANCE - help prevent falls - Exercises include: ---Standing on one foot- ---Heel-to-toe walk- ---Karate: back stance walk, fwd stance walk, side step walk ---Karate: front snap kick, front thrust kick, side thrust kick FLEXIBILITY - Exercises include: ---standing... lay down on floor... stand up ---Shoulder and upper arm stretch, heel-toe walk, ---Calf stretch ---Neck twist, Shoulder (reach for the sky, ground) ---Elbow to the sky w/towel pulling behind back ---lean to wall and walk hands up and down ---arms out, pull back w/shoulder blades ---back (bend over touch down) ---twist upper body from waist only ---arms in front at shoulder, palms facing out, relax shoulders, reach forward w/hands ---sitting in chair straight leg ankle stretch ---laying on back, Indian wrestly leg stretch ---sitting, legs out, lean forward from hips, touch toes ---standing, grab arch, pull foot toward butt EXERCISE - FLEXIBILITY - continued - page 2 of 2 ---laying on back, knees bent, lay a leg to side & back, then other leg to other side & back ---laying on back, knees bent, both legs to side & back, then other side & back ---Stand facing wall, palms on wall, step forward w/right leg, bend right knee, both feet flat, bend left knee to stretch left calf ---sitting on floor, touch toes ---Kwon Bup Form 1 - also see stretch1hour.html AEROBIC WORKOUT - Monday & Wednesday night adult Karate Class - Monday & Wednesday night adult Karate Class - Friday night Karate Sparing Class - Saturday morning Black Belt Karate Class - other mornings during school off hours DIET: also see ChooseMyPlate.gov KF!