i am not ready , nor have the time right now to go to the gym to run on the treadmill... what weight training exercises can i do every other day? i have 5 lb weights but need to know what to do with them thanks!
Posted by joalo (Member # 12752) on :
bump ^^^
Posted by txgirl09 (Member # 21612) on :
I have 5 lb weights, and I do things like: bicep curls bench press, laying on your back I also do: jumping jacks sit ups push ups lunges to name a few.
Posted by Linda09 (Member # 21892) on :
I recently had to go through 2 separate stints of physical therapy - one with a knee operation and one with shoulder. The exercises they give you are really perfect for low intensity weight training type work that Lyme sufferers are supposed to do.
Many can be done laying down or sitting too. All should be done slowly with control. Once you start losing control -then you're reaching the limit of what you should do.
Aim for 15 repetitions, then rest, then 15 more - but only if you can do it with control.
For legs:
1. Laying down on your back. Straight leg lift with foot flexed (bent not pointed.) Lift about 8 inches.
2. Laying on your side. Straight leg lift.
3. Sitting on side of bed or chair. Legs bent. Straighten leg then bend again. If this is too easy, put a small weight in a bag (purse or plastic shopping bag) and lift it with your foot when you straighten your leg. Remember to relax slowly.
4. Stand where you have something to hold on to and raise up onto your toes, then relax slowly. If too easy, do it standing on the edge of a stair.
5. This one's harder. Chair sits. Keeping your back straight (the hard part) lower yourself into a sitting position. Hold your arms out in front of you as you stand back up.
For arms/shoulders:
6. Laying down with arms straight out to your sides away from you. Keep arms straight and lift weights over you.
7. Standing with arms at sides. Keeping arms straight - lift weights straight out to your sides to shoulder height. Then back down slowly.
8. Standing with arms at sides. Keeping arms straight - lift weights straight out in front of you. Then back down slowly.
9. Standing with a bed or chair to your side, bend over and place the hand nearest on the chair/bed to support yourself. Let the other hand hang down with a weight in it, then slowly pull up the weight straight toward your shoulder - bending your elbow and contracting your back muscle. Then back down.
There are more, but these are some simple ones you can start with.
![[Smile]](smile.gif)
thanks!