AN EXERCISE PROGRAM FOR THOSE WHO HATE TO EXERCISE
The following excerpt is from the online free read self help book, Be Your Own Therapist.
Moderation is always the goal initially. Speak with your
doctor first if you have not been exercising regularly or if you
have some physical difficulty that might preclude exercising.
Dr. Morehouse recommends one minute of limbering and
stretching. His four recommended stretching exercises require
moderate amounts of reaching, twisting, and bending and are to
be done in a "leisurely languid manner." You can create your own
limbering and stretching exercises, follow Dr. Morehouse's, or
find another book with similar suggested exercises.
Your aerobic exercises may also be different from Dr.
Morehouse's, yet accomplish similar results. For the upper body,
possibilities include using hand weights (soup cans will do
while simultaneously exercising the lower body), or a treadmill
with moving arm handles. For lower body development,
possibilities include: aerobic walking or jogging, a treadmill,
a stair-stepper, or other aerobic exercise/device (preferably
low-impact). If Dr. Morehouse's book is unavailable, then I
recommend reading others of the genre in your local library if
you wish more detailed information about pulse rates, interval
training, stretching, endurance, etc. But remember, reasonable
fitness is the best goal for most of us.
The most important step is the first. After checking with your
doctor, start moderate exercising for ten minutes three times a
week. Do what feels best for you, as much as possible within the
framework described in the preceding paragraphs. The keys are:
(1)to do it regularly for development of some muscle
strengthening, which will happen if the upper and lower bodies
are exercised moderately 30 minutes a week, and (2 )to
exercise at a moderate heart rate. The key is to get started
doing something regularly. Fine-tuned adjustments can wait for
|Ignore your body; then enjoy all the wonders of modern medicine such as cancer operations and heart bypasses.
Success Tip. You will be more likely to succeed if you give
yourself concrete praise every time you exercise (for more about
rewarding yourself, see Appendix E). For example, place on an
obvious shelf a symbol of completed exercise. A penny will do.
Just place a penny on a highly visible kitchen shelf every time
you exercise during the week. This will jog your memory and
serve as a bit of important praise for you every time you see
that shelf. This can work with stones, shells, glasses,
refrigerator magnets, pencils or whatever you choose in whatever
location seems best for you: refrigerator door, kitchen shelf,
TV or table. (Do not use the ineffective method where you set up
three pennies at the beginning of the week and remove one penny
from view each time you exercise. Also, do not use food as a
reward.) This success tip is highly effective, more so than one
would think. Try it!
|For most of us, reasonable fitness can be accomplished in 30 minutes a week.
Reminder: Moderately vigorous exercise is a natural way to boost your pituitary's output of HGH Human Growth Hormone.
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