Remember:
Always consult with your physician and health care professional
before starting this or any exercise program, also always
start slowly - if you feel faint, dizzy, or lightheaded,
stop activity immediately and consult a health professional.
Resistance activity is great for people of all ages and
should become a part of a young child's life as early as
4-5 years old. More specifically, a child by this age should
master certain movements like running, jumping, hopping,
throwing, kicking, balancing and climbing. Otherwise, they
will have a tough time catching up with their peers, leading
them to quit physical activities. More important, they will
lack the abilities to develop coordination and agility skills
as they grow.
So parents, encourage activities that promote the above
mentioned skills and your child will live a healthier life
throughout the stages of life. I like adding squat thrusts,
push-ups and even stationary lunges which will help their
muscles get stronger.
For tweens and teens, you guys should be doing exercises
like push-ups, squats, lunges, crunches, and other weight
bearing movements for the arms, chest, shoulders, back and
legs. Of course, do not forget the "core": your
lower back, obliques and abs.
Try to get some instruction or learn "how to"
on this very website under "view demo". Exercise
tubes are great for individuals of every age! I recommend
3-4 days per week for 20-40 minutes as a minimum. Work on
the whole body, it will love you for it!
You guys should be taking care of those bodies as a function
of living pain free, preserving your youth and to enhance
your ADL's (activities of daily living)
Hey ladies- weight resistance training is especially important
for you. More so than a man due to lower bone density and
higher fat percentages. But for you as well as your counterparts,
here is my recommendation:
Weight bearing/ resistance exercise sessions three days
a week for 30-50 minutes. Remember to exercise all body
parts so the body stays balanced and functional. Do not
forget to incorporate "balance" exercises as part
of your routines. I like machines, free weights, tubes and
body resistance movements.
If you are looking to lean up, keep your repetitions high
(15-20), and your weights moderately challenging. For muscle
mass development, try lower repetitions, like 12, 10, 8,
6, and keep the weight fairly challenging.
Use an R.P.E. scale (Rate of perceived exertion) from 1-10:
"Don't be a hero," if exercise is new to you,
start slow and do what you can at an R.P.E. level of 4-5
or whatever feels "safe" and comfortable to you.
If you are more experienced go towards 6, 7 or even 8 on
the scale of 1-10. Remember feel "safe" and comfortable
to your standards - everyone's R.P.E. scale is relative!
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