Quickstart Guide - Part 3 of 4


Safety


Pain

If you feel pain during an exercise, stop immediately. Then see if you can adjust the exercise so it doesn’t hurt. Here are three ways to adjust an exercise:

1. Go slower. Sometimes a motion hurts just because you’re going too fast and slowing down will make it feel better.

2. Do a smaller range of motion. You might find that an exercise feels ok until you get to a certain point in the motion, and then you feel pain. Try doing only the range of motion that doesn’t hurt.

3. Use lighter weights or no weights at all. With a particular strength exercise, you might notice that you feel pain when you use the weights, but you don’t feel pain when you do the exercise without weights. Put your weights down for that exercise, and pick them up again for the next one. If you’re feeling this way often, you may be using too heavy of weights.

Remember that we are exercising to make you feel better, so if you’re feeling pain, that is defeating the whole purpose. If you are not able to adjust an exercise as explained above so that you don’t feel pain, just stop and wait until we do the next exercise.


Rest When Needed

There are brief rest periods built into the workout, as well as a longer drink break in the middle. If you feel you are getting too winded, stop and rest for a while. You can keep the DVD running and rejoin us when you’re ready or pause the DVD so you don’t miss any exercises.


Hydration

It is important to stay properly hydrated during exercise. You should have a water bottle or glass of water under your chair or nearby. Sports drinks or fruit juice are also fine but have more calories than water.

Take a couple good sips before beginning the DVD. During the workout, you can stop and take a drink whenever you want. We will stop half way through the workout for a drink break, but you don’t have to wait for it if you’re thirsty. Finally, after we’re done exercising, have a few more sips.


Breathing

It sounds obvious, but make sure you’re breathing while you exercise. Some people, particularly during strengthening exercises, tend to hold their breath. This can cause your blood pressure to temporarily skyrocket and should be avoided.

You may have heard or read that you’re supposed to breathe out during the hardest portion of the movement and breathe in during the easy part. If that works for you, do it, but I am not too concerned with when exactly you are inhaling or exhaling, I just want you to breathe naturally and avoid holding your breath.


Balance Exercises

We will use the back of your chair for support during the balance exercises. You will hold on to the back of your chair while positioning your feet. Then let go of the chair if possible and begin balancing.

It is important that you keep your hand near the chair at all times, about an inch or two away, so that you can grab it if you need to.

You may need to keep a finger or two in contact with the chair, or even grip it loosely, depending on how challenging you find the exercise. Your goal is always to use the chair as little as possible so long as you feel safe.


Progressions

During some of the balance exercises, I will show you ways to make balancing more difficult. This could involve moving your other arm around (the arm that isn’t by the chair), moving your head around, or closing one or both eyes.

All of these things throw off your sense of balance and make it harder to stay stable. You will only do these Progressions if you are balancing so well that you do not need to touch your chair for support and you want an added challenge. If you are already finding a balance exercise hard enough that you need to hold on to your chair, do not add a Progression to make it more difficult.

(If you are having trouble envisioning how this will look when you’re doing it, don’t worry, once you watch the DVD it will all make sense.)



Part 1     Part 2     Part 3     Part 4



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