I looked at the Boy Scout's Personal Fitness Merit Badge and talked to a colleague who is a rehab doctor and we are going to work out for Lent!!
Instead of GIVING UP SOMETHING, WE ARE DOING SOMETHING POSITIVE!!
FIRST, We figured out our BMI's and took our measurements for waist, biceps, thighs and hips.
We measured how many sit ups we could do in one minute, how many push ups in one minute and we didn't have a pull up bar or we would have done pull ups in one minute. We measured how far we could walk/run in 9 minutes or how long it took us to go one mile as fast as we could.
I used Fat Calipers to figure out our body fat percentage. (ugh....)
THEN, I bought resistance tubing and resistance bands, and now the rest will take place over the next 12 weeks. I posted sheets for each member of the family in the bathroom so we are logging what we've done every day.
My goal is to lose an inch in my waist, and to be able to do a push up like a boy, on the floor.
Also, to hopefully tone up and get more aerobically fit.
I am not focusing on weight here. I am focusing on HEALTH and starting something that my family can continue to do forever. The equipment doesn't cost much. You can download
"Map My Walk" for your smart phone (free) to measure your speed and timing outside if you don't have a treadmill.
Now remember, this is for MY family. Talk to YOUR doctor before starting any exercise regime. Your doctor will examine you, and decide if you can exercise and how much you can do.
Talking to your doctor first, is the most important step, before starting an exercise program, and the Boy Scout Personal Fitness book reiterates that. (SO DO I!!)
WORKOUT SCHEDULE FOR MY FAMILY
MONDAY, WEDNESDAY AND FRIDAY:
1.) WEIGHT TRAINING:
a. Use resistance bands to do rowing, biceps, triceps and deltoid and lower extremity work-abductor and adductor mm’s of legs. Watch video that came with bands. Start with light resistance bands and work up.
b. Use resistance tubing to do biceps, triceps, deltoid work. Do 3 sets of 10 reps each. Start with light resistance tubings and work up to heavy over time
7 DAYS A WEEK: DO A FIVE MINUTE WARM UP ON BIKE, TREADMILL OR RUNNING IN PLACE.
1.) FLEXIBILITY AND STRETCHING: after warm up
a. stretch upper body-biceps, triceps, deltoids and pecs
b.) stretch lower body: quads, hamstrings, calves, abductor and adductor
muscles of legs. Stretch the front of lower legs by doing the Child's Pose"
a. start with countertop push ups-do 3 sets of 10 a day(if you can)
b. move to couch height push ups when able/stronger
c. finally do push ups on the floor once strong enough.
a.) start with 2 sets of 10. Remember: crunches, not sit ups
b. move up to 3 sets of 10 after 1-2 weeks
c.) increase to 4 sets of 10 after 3-4 weeks
d. increase to 5 sets of 10 after 5-6 weeks
c. 20 minutes of
i. treadmill flat at 4.0 or faster or aerodyne bike for 20 mins or outside running/walking for 20 minutes if weather conditions ok
ii. treadmill sideways at slower speed, alternate legs -3-5 minutes
iii. treadmill backwards slowly for 2-5 minutes
iv. with each week, add incline to treadmill
v. jump-rope is also good aerobic exercise