"Thad O" <
[email protected]> wrote in message
news:[email protected]...
<snip>
> The things I expect such a plan to do is to enable me to
> build up suppleness/flexibility, strength and endurance.
While I can't address your other questions, I can answer som
of those below. Joyce Vedral puts out some good books for
using weights. One is called "The 12 Minute Total Body
Workout". The exercises use light weights and techniques
that really work your muscles hard!
> It should allow me to miss a few days.( As few as
> possible, but when you get older, there are these things
> called jobs...) It should also allow substitutions of
> exercises, ( So if I can't do exercise 1 to work on a
> bicep because of injury, I do exercise 29 instead. ) and
> create rotations ( where some muscles are given a rest on
> some days ) so that I don't overexercise.
The above book will do just that. You will be working
different parts of the body each day.
>
> So now a few questions/comments on some of the more
> positive things that came from my original post.
>
> While I don't disagree with the general idea of doing
> Yoga, it seems much of the time the exercises are just
> thrown out. I'm looking for a plan ( comprehensive
> workout/with a good rotation of exercises ). I suspect Tai
> Chi might be better for me though.
I haven't done Tai Chi. I do some Yoga, but mainly because
the particular stretches/poses seem to help me.
>
> Someone suggested I get weights ( 1 -10 lbs ) or
> "straps"/bands. Can someone talk about the
> advantages/disadvantages of weights vs bands? For weights,
> which are preferable dumbells type weights, or the kind
> that attach to your wrist/ankles?
I wouldn't advise wrist weights. I think they'd do nothing
more than strain your wrists. Dumbells can be used in a
variety of ways to work the arms, chest, shoulders and back.
They can also be used for some leg exercises if you are
adept enough. I am not that adept and prefer the ankle
weights. Ankle weights are useful for leg lifts. I wouldn't
advise walking around with them on, which is what many
people think is the thing to do. For some reason, they think
that by strapping these things on, they can go about their
day and get added excerise. What they are really doing is
just risking injury to their ankles. To use these weights
(or any weights) properly, form is very important. Not only
can the wrong form cause injury, but you might not be
working the muscles you intend to be working if you don't do
the exercise properly.
I have a variety of weights. I started with a pair of 3
pound dumbbells and worked up to 10 pound ones. Those got
too easy for me. I then bought a set of dumbells with
removeable discs and bought additional disks so I can keep
adding more weight as needed. Now technically, you can do a
variety of exercises, adding or removing the weights as
needed, but it's a pain to do and time consuming. For that
reason, I also keep my lighter weights handy. I find that I
can use pretty heavy weights for biceps curls, but not as
heavy for triceps kickbacks, and for shoulder exercises, I
need lighter still.
I have several pairs of ankle weights. I started with light
ones, but quickly outgrew them. I bought heavier ones, but
over the years have acquied additional sets, mainly because
they were purchased while I was on vacation. I try not to
travel with the weights, but sometimes I need them and was
forced to buy them to give my bad knee some relief. So now,
when I need to up the amount of weight I'm using, I simply
add more weights to my legs, or hook additional weights to
the ones I have on.
Exercise bands are great for travel because they're small
and lightweight. I also use mine at home occasionally
because they seem to work the muscles in a slightly
different way than weights do and seeminly simple exercies
with them can really challenge the muscles! The main
drawback with the bands is that as you grow stronger, you'll
need stronger and stronger bands, so your muscles remain
challenged. I found this to be true with the weights as
well. But if you get the weights where you can add discs,
you can up the weight inexpensively. The bands are a little
more costly, and wear out much quicker than weights will.
Actually weights are pretty indestructable. I've had mine
for many years. My mom's had a little accident though. She
had the plastic dumbells filled with sand, and one of my
friends dropped one. It landed on the end on a tile floor
and some sand leaked out. So while this type *can* sustain
damage, it's not likely. My daughter has the cushy kind that
are metal, covered with a comfortable foam. Or you can get
the el cheapo iron ones. I can't imagine how you could
damage those! With weights, the sky's the limit when it
comes to increasing the weight. With exercise bands, you can
only get so much resistance. You can get stronger and
stronger bands, but you'll eventually top out and not be
able to get any more of a challenge to the muscles.
>
> A final comment. Someone recommended books written by
> Joyce Vendral. I've checked out a couple in the library,
> and they seem to be more focused to women. Also I'm a
> little put off by the way she spammed some of her books
> on Amazon.
That was me. And I recommended the book again. Yes, the
books are focused on women because she *is* a woman. But my
husband also uses her techniques, using heavier weights. And
how could you spam books on Amazon? Amazon sells books,
among other things.
--
Type 2
http://users.bestweb.net/~jbove/
