Quickstart Guide - Part 3 of 4Safety
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
1. Go slower. Sometimes a motion hurts just because you’re
going too fast and slowing down will make it feel better.
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.
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
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.
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.
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.
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
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.
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.
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.
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.
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.
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.)