Click here for visual aids

Missy's Gallery Hike, Bikes and More Photos Healthy Recipes!       Missy's CHKM TeamPhotos!

Strength Training:

I suggest starting out with lightweights. This can be anywhere from 2 pounds to 10 pounds depending on your fitness level etc. You should be able to do 7-8 repetitions easily but feel the lift become more difficult the 9-10th lift. Most start with 2 sets of 8 and work up to 2 sets of 10-12 then move to 3 sets.

There are several exercises you can do without weights and also machines can be helpful too. Check with your doctor before lifting weights, since some people with high blood pressure may be told to not lift weights, especially over your head.

Bicep Curls: Start with weights in the palms of hands and lift from down position while standing up to right in front of shoulders and back down. Keep your elbows close to your side. Hammer curls similar but the palms are facing towards each other.

Tricep Extensions: Can do this standing straight and taking a weight or
two held together and lift high over your head then let them slowing come down and behind your head towards mid part of back then back up. Bent over you can have weight in your hand and keep elbow close to your side but extend arm to straight position using your tricep muscles.

Upright row: Stand Tall and with weights in hands and hands facing your
body lift weights to your upper chest height with elbows out wide then back down.

Overhead press: Stand tall and take weights in hands and lift from shoulder height to over head then back to shoulders.

Flies: Either standing tall or can slightly bend at waist to use more back muscles. Have weights in hands with palms facing body. Keep a little bend in elbow and lift from down by your sides to shoulder height hold and back down. If you are bent over you lift out and up to body height and back down.

Lat pulls. You can slightly bend over with right leg in front in lunge
position and let right arm hold weight and start with weight close to floor or
knee them bend elbow and pull up to side ribs like you are starting a lawn
mower and back down.

Wall pushups: Keep body nice and straight with arms shoulders width
apart. Push yourself away from the wall just using arms and let body stay tight.
It gets harder if you are further away from the wall.

Dips: You can use chair with or with out arms, counter top or floor. Put your
arms on edge of chair with fingers forward and let body down a few inches
using the arms and then push yourself back up by using only arms.

Wall Sits: Slide down wall where it looks like you are sitting in a chair.
Feet and knees about shoulder width apart. Hold position 15 to 30 seconds.
Rest 30 seconds and do 4-6 more times. You can build up to 30 seconds gradually.

Mini Squats: Feet shoulder width apart and slightly turn out toes. Act
like you are going to sit back in a chair but hold position then stand slowly back
up.

Walking lunges: (only for folks with healthy knees) Step out on one
foot away from your body forward then let your body and other leg catch up and
stand tall again before letting your other leg lead on next step. Step out 6-10
times in one direction then come back. You don’t have to bend very low to get
good results.

Ham string curls: If you don’t have a machine or bench press with
leg exercise section. Stand up tall and slowly bend one leg up towards buttocks
keeping knee low in line with other one and hold 10 seconds and back down.
Do this 10 times on each side 3-4 sets.

Leg Extensions: If you don’t have leg extension machine etc. Sit on
edge of chair or bench and lift leg up to straight out position. (You can leave a
little slight bend in knee) Hold this position and concentrate on tightening up
quadriceps muscle for 10 seconds then back down. Do each leg 10 times and
then switch and repeat 2 –3 sets.

AB curls. I have my knees bent, and arms behind head and then lift
shoulders up off floor a few inches and hold a second then back down. Do 3
sets of 10-15.

Lower AB crunches: Lie on floor and cross ankles and lift
knees towards your chest and hold then back down. This is trying to get your
lower abdominal working.