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Ask our Fitness Enthusiast! Week 1 - How to get started! April 5 - 11, 2021
It’s officially Spring and there is no better time to get moving! Our fitness enthusiast is here to help you Get Started!
Post your questions about Fitness here and you will earn 50 AARP Rewards points at the same time! (One entry per week given points.)
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- Getting Started
- I have had shoulder surgery and am unable to stretch my left arm above my shoulder. I cannot do shoulder presses and would like an alternative exercise that works all three deltoids at the same time.
- Keep moving all day long
- Week 1
- What is the best way to calculate my target workout heart rate.
Absolutely! One of the best benefits of weight lifting is the development of the brain-body connection, and you can do that without weights in your hands! Moving slowing through the motions of "weighted" work - even with empty hands - will strengthen your muscles and bones in a very similar way.
This is a great question, and specifically, it's a great question for your physical therapist! When it comes to injuries or mobility limitations, it's best to speak with someone who knows YOU and your particular issues. While lots of fitness trainers can give general advice, if you want to see actual strengthening in your muscles, you'll want personal attention.
Terrific question! There are all sorts of exercises that you can do for your arms with 5-lb weights! Some of my personal favorites are things like flys, rows and curls (this combination of just three exercises will tone and strengthen your whole upper body, in fact!)
If you'd like to see how to do exercises like this, I'll recommend one of my full-length follow along workouts on YouTube: TONED ARMS Walk with light hand weights
If anybody has issues with osteoporosis- there’s a person on YouTube with excellent exercises which aren’t hard and can really help you- look up Dr. Furlan. She has so many different ones, neck,back,elbow,ankle and you can ask questions and she will get back to you pronto.
This is such a great question, and you're right: having a strong core to support your back and spine is essential for our health and fitness.
My suggestion first of all, is to successfully FIND your core muscles! I know that sounds sort of odd, but developing the brain-body connection is really critical for strengthening your core.
Once you find the muscles and can activate them at will, it will simply be a matter of practicing. There's no one specific exercise that's "best" because everything you'll be doing with activated core muscles will continue to strengthen your core.
If you'd like some help finding your core, I have a full-length video all about this topic on my YouTube channel here: Find Your CORE! Beginner-Friendly Standing Abs WEIGHT LOSS Workout
This is such an interesting question! And I have a question for you in return: WHY don't you think your regular walking, yoga and swimming aren't good for cardio exercise? Is there a particular metric you're trying to meet (heart rate, for example) that is difficult?
Gotcha! Wanna hear the BEST news? The fact that you're not huffing and puffing means that all your efforts have paid off! You have excellent cardiovascular fitness!
One of your body's main biological imperatives is to get better and more efficient at things you do regularly. This is why your heart rate doesn't get very high anymore and you aren't out of breath when you're walking, doing yoga and swimming regularly.
And you don't need to do MORE to maintain that wonderful fitness. Keep doing the things you enjoy consistently and rest assured that you are taking excellent care of your heart and lungs. ❤️
This is such a great question! My personal preference is to work the whole body twice a week. Generally speaking, when you break your workouts down into specific body parts, you'd be working with weights four, five or even six times a week to get every part of your body, and I'd rather do cardio on those days! 😂
Great question! If you have a specific issue with your knees, your absolute best bet is to talk to your doctor and request physical therapy. A physical therapist will be able to determine your exact issue and recommend targeted exercises that are best suited for YOU.
If your query is more general, rest assured that ANY type of regular exercise done with good form will strengthen ALL parts of your body, including the muscles around your knees!
It sounds like you might enjoy a regular WALKING routine! Walking is a fantastic exercise that has so many benefits, and it's incredibly simple.
Getting started is easy, too: you can walk in place inside your house for 5 to 10 minutes a day to get used to the motion and stay safe. When that becomes a daily habit, you can expand your horizons by taking it outside and going a little longer.
Over time, walking will strengthen your leg muscles (which can reduce pain in your knees) and - along with eating the right number of calories each day - help you lose weight, too.
Great question! There are LOTS of options for chair yoga workouts on YouTube, where you can watch and follow along for free! A quick search came up with hundreds of results. My suggestion is to click on a few of them and see if you like the instructions and whether or not it feels easy to follow along. Here are the search results: Chair Yoga on YouTube
This is a great question, because it's so important to prevent falls as we age! Your best bet for a combination of fall prevention and weight loss is to train 2-3 times per week with weights. Strength training has SO MANY benefits, including building muscle tone, bone health, and self-confidence, as well as weight loss and fall prevention.
Here's a strength training workout from my YouTube channel that you might enjoy to get started: DUMBBELL Strength Workout! (Perfect for Osteoporosis)
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