I was asked the following question after my (slightly ranty) post about celebrity trainers and weight training.
"I’ve never thought about lifting weights. How does one get started, and how do you work into a cardiovascular work out?"
Some people are put off doing weights as they think it involves equipment they might not posess or because they don't know how.
The poster makes this slightly easier for me as they already do a cardiovascular workout so the answer to how do you work it into a cardiovascular workout would be to put it after the main cardo session when your muscles are nice and warm before your stretching, or you could alternate cardio for 5 mins, weights for 5 mins. As long as you are warm when you start your resistance exercises it's fine, so if you don't already do cardio then I would recommend a 5-10minute warm up first, this could be marching on the spot or marching around the park.
If you already belong to a gym then ask one of the instructors to write you a programme, personally I would request it is based around free weights rather than resistance machines.
If you don't belong to a gym then my next few posts are going to explore some bodyweight exercises you can do at home with no equipment. They will be multi joint exercises which means you get more bang for your buck. I will also in the near future be talking about some exercises you can do with equipment which requires very little financial outlay - resistances tubes (which are also very friendly for people who have arthritis).
The exercise I am going to talk about in this post is the push up. Now before you stop reading thinking there is no way I can do a push up there are lots of ways to do push ups and I promise there will be a modification to suit you. The only people who may find push ups difficult are those with wrist problems such as arthritis. For those with arthritis please be very careful when trying this exercise, definitely start with beginners and stop if there is any pain.
The push up will primarily target the following muscles.
- Pectoralis major (chest)
- Triceps (back of arms)
- Deltoids (shoulder)
However due to you needing to keep your body in a straight line there will be other muscles being utilised.
Beginner - Wall push up
- Stand facing a wall roughly arm length away. Place hands on the wall at chest height and shoulder width apart with fingers pointing to the ceiling, there should be a slight bend in the elbow. The closer you stand to the wall the easier the push-up will be.
- Bend your arms (whilst inhaling) and your body will lean towards the wall, you should be aiming to get a 90 degree bend at the elbow but don’t worry it you can’t do this at first just lower yourself as far as it feels comfortable.
- Push off the wall (whilst exhaling) until your arms are back in the starting position with elbows slightly bent.
Intermediate - Back of sofa/bench push up
Instead of using the wall your hands will rest on top of the back of the sofa (or bench). Again the closer your feet to the sofa/bench the easier the exercise. Lower your chest to the top of the bench/sofa and push up again. Gradually try to lower your elevated hands (i.e. go from back of sofa to seat of sofa).
Advanced - Floor push up
- Lie face down on the floor, hands should be slightly wider than shoulder width.
- Push off the floor(whilst exhaling), keeping your body straight, until your arms are extended (but do not lock elbows out)
- Bend your arms (whilst inhaling) and lower your body to floor.
For all variations try and work up to 10 repetitions but do not work to failure, stop when you think you have one more with good form left in the tank.
Things you need to remember with all variations.
- Keep back and body in straight line
- Your elbows should not point out straight out to the side but slightly behind you
- Dont lock your elbows out
- Hold your stomach in
You may have seen a modification of the press up where the person is on their knees. Whilst a valid variation I prefer to do it with hands starting high and moving gradually lower, this is because the postion of the body mimics that of a full push up.
In the next post I will talk you thru how to do squats which will target the lower body muscles.
Before starting any new exercise program please check with your doctor and clear any exercise changes with them.
Helen Witcomb runs Whole Life Fitness which is a personal training company which specialises in the over 50s. For more information please visit Whole Life Fitness or call 01252313578.