posted
canefan17 I noticed your post in 'for those who work out regularly'
I live at an apartment complex that has an exercise room-but I don't know how to use the equipment.
I am not in shape , and of course know that I need to start slow. Any suggestions- they have a stationaery bike, stair tred machine, tred machine, etc- and a huge TV to look at
Any suggestions- and I promise not to hold you accountable for any mishaps .
Any other posters care to help this Lymie regain some strength?
Posts: 365 | From Sylvania | Registered: Aug 2008
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canefan17
Frequent Contributor (5K+ posts)
Member # 22149
posted
You don't need any of those things.
Just need yourself and some space : ) Maybe a 5-10lb dumbbell or plate(or something equal to that)
Here's a great beginner program Warmup- Jumping Jacks (work your way up to 3-5 sets of 30)
Stretch- Hold each stretch for about 5 seconds and switch back and forth. We are active stretching (as oppose to static stretching which relaxes the muscle.... do that after)
Do a couple more sets of jumping jacks until you feel warmed up and ready to go.
Your program could consist of this...
1) Squats (no weight, put your hands straight out in front of you on the way squatting down! Relax them on the way up)
2) Lunges (wait a few weeks before beginning these)
3) Pushups (absolute best exercise for a Lymie at this point)
4) Shoulder Press (I use a 10lb weight- again find something comparable. Could be a heavy book)
5) Rows (use your couch or bed and put one knee on the bed and hang your arm off the side and do a ROW/PULL)
6) Crunches (knock out some after these lifts)
Do NOT do all of this in one day. Rather... set up your plan like so...
Monday Squats Pushups Rows
Wednesday Shoulder press Calf Raises Crunches
Friday squats Pushups Rows
Do M-W-F and those workouts (workout A and B) will just rotate.
Use 3-5 sets of 8-12 reps Start slow 2-3 minutes between sets
You'll begin to get creative over time and start adding things. But this is a good start. Stretch between sets.
After a few months on these basic exercises you can probably begin to incorporate machines and free weights in.
But for now I wouldn't even mess with it.
Posts: 5394 | From Houston, Tx | Registered: Aug 2009
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posted
Good question Street. I wasn't telling you where to put your thread- I was just giving you a heads up because that seems to be where the mods prefer to discuss the thyroid.
I posted this thread here because that's where I saw a discussion about exercise that the mods were participating in, so I figured it was okay here. I mean-they should know.
BTW- thanks Cane. Exactly what I was looking for.
Posts: 365 | From Sylvania | Registered: Aug 2008
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posted
Is a rebounder the same as a tramp? Will I fall off? My balance really stinks right now. But I need something for the lymphatic stuff to get moving.
Posts: 255 | From - | Registered: Jun 2009
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