STRENGTH TRAINING
Now "strength training" does not mean you need to go to a gym and it dose not mean you are going to look like a "he-man". But it does mean you will get firmer, stronger, look younger and LOSE WEIGHT (and you can do it at home)! This exercise program has worked wonderfully for me so far and I have increased my strength and muscle tone just as described in the book.
Chest
Back
Inner Thigh
Shoulders
Abs
Outer Thigh
Triceps
Biceps
Calves
Chest
Hamstrings
Quadriceps
Biceps
Triceps
Glutes
In addition to the strength training I also do cardiovascular exercises. The benefits of cardiovascular exercise go far beyond simply helping to shed those unwanted pounds. This type of exercise (in the right amounts and at the right intensity) has been shown to lower blood pressure, lower resting heart rate, lower cholesterol, increase energy levels, and much more. Cardiovascular exercise is synonymous with aerobic exercise, which means with oxygen. You will be burning excess calories with this type of exercise which (with the right diet/nutrition plan and weight training plan) should help you burn off excess bodyfat.
Walking
Walking burns approximately the same amount of calories per mile as does running, a fact particularly appealing to those who find it difficult to sustain the jarring effects of long distance jogging. Brisk walking one mile in 15 minutes burns just about the same number of calories as jogging an equal distance in 8 1/2 minutes. I walk 3 miles a day 5 days a week during my lunch hour at work.
Cycling
Cycling is low impact exercise (low compression on the joints) and is recommended for any fitness level exercisers. Cycling will enhance the muscular strength and muscular endurance levels of the mid- torso muscle (abdominals and lower back) and lower body's muscle groups (hips, gluteals, quadriceps, hamstrings and calves). I started bicycling as another way to get a cardiovascular workout but have discovered that I absolutly love the activity. I average about 10 to 20 miles a week riding around my neighborhood and bike trails. The freedom I feel from riding is great and the health benifits make me feel good too. I ride at an average speed of 12 to 16 Mph and ride with my son and anybody else that wants to come.
David (my son) is my usual partner for all my exercising and participates in every exercise I do. He keeps me motivated on those days when I just don't feel like exercising, everybody should have a partner.
Walk
Walk
Cycle
Walk
Walk
Cycle
Walk
Cycle