A basic daily exercise plan:
Deep breathing—10 minutes daily
Walk 30 minutes daily.
MONDAY 20 minute endurance
TUESDAY 10 minute strength
WEDNESDAY 20 minute endurance
THURSDAY 10 minute strength
FRIDAY 20 minute endurance
SATURDAY Add 30 minute extra walk—Do Am and PM
Yoga: Three in One: Three Complete Home Workout Programs
Hinkler Books
ISBN 1-7415-7416-1
The three home workout programs in this book are: (1) Simply Yoga, (2) Yoga Class, and (3) Yoga: One Partner-Sharing and One Individual Yoga Class. All the poses are illustrated.
The first workout program, Simply Yoga, introduces yoga breathing, corpse pose (opening exercise), limbering, hero’s pose, cat stretch, child’s pose, downward facing dog, the cobra, standing forward bend, shoulder rotations, mountain pose, chair pose, triangle pose, warrior pose, dancer’s pose, bound angle, half bridge, shoulder stand, fish pose, twisting pose, twisting II, hand to foot pose, corpse pose (closing pose), sun salutation, meditation, and a word on diet.
The second workout program, Yoga Class, includes the benefits of yoga, when and where to practice, the natural breath, peaceful pose, mountain pose, and limbering up exercises. The main central energy has the diamond pose, cat pose, hare pose, lizard pose and child’s pose. The standing postures are eagle folding its wings, tortoise series, monkey poses and palm tree. The floor postures are downward dog, crescent moon, vine pose, diamond pose with shoulder extension, tiger pose, staff pose, sitting forward bend, sitting twist, crocodile twist, knee to chest pose, lever pose, half bridge, womb pose and birth pose.
The third workout program, Yoga: One Partner Sharing and One Individual Yoga Class, contains about partner-sharing and individual yoga, yoga philosophy, yoga and breathing, and individual yoga. The limbering exercises are rotating twist. Roll shoulders, loosen neck, ski, roll knees, roll hips, circle of joy, bend and straighten legs, and supported side stretch. The standing poses are triangle pose, warrior pose, archer pose and intense forward stretch (bliss fix). Balance is the tree pose. The floor poses are cat pose, dog pose and child pose. The prone poses are back bends-sphinx pose, cobra pose and crocodile pose. The reclining poses are roll on the back, air walk, hands around the knees, swaying twist, floating bridge, legs up the wall, half shoulder stand and the corpse pose. A short meditation is included. The partner-sharing yoga has an introduction, Namaste, back-to-back side stretch, suspension bridge, lean back, squat, warrior pose, hero pose, side stretch, tree pose, dog pose, cobra pose, child pose, seated back-to-back twist, side stretch and facing twist.
Healthy Woman: Walk Off the Weight
Prevention/Rodale
ISBN—none listed—call 1-800-848-4735 for Rodale products
The following information is from “Smart Walking Strategies” to help you not give up walking. Most importantly, plan your walk and follow your plan. Remember, failing to plan is planning to fail.
Use Time Wisely
Make the commitment—remember the benefits—get rid of the “All or nothing” mindset—stop negative thoughts—go with the flow.
Create More Time
Pencil in your walks—go first thing in the morning—ease into it—use small chunks of time—divvy it up—seize every opportunity—make time with commercials—grab a pal—turn rush hour into walk time—let the gym be your babysitter
This section is from “Walking as a Spiritual Exercise”:
Plan a walking retreat—
1) Choose a date on your calendar and mark it as your “retreat day”,
2) Identify a place that you want to explore on foot,
3) Tailor the length of your route to your personal limits,
4) The night before your excursion, pack yourself a lunch,
5) Make sure that your favorite walking socks are clean,
6) On the day of your journey, plan to get up early , so you can spend a few minutes relaxing and stretching,
7) If you have a book of poetry (or the Psalms), read from it before you leave home,
8) Remember, this is a retreat, not a race.
WORKOUTS
30-point stress-reduction workout pg.25
walking- 5 min.-5 pts
brisk pace-4 min-8 pts
very fast-2 min-6 pts
brisk-3 min-6 pts
cool down-3 min-3 pts
stretch-2 min-2 pts.
Stress-busting workout pg. 25.
55 points
Live-longer workout pg.26
65 point heart boost
easy 10 min 10 pts
walk brisk 4 min 8 pts
power walk 1 min- 3pts
Repeat 3 times—33 points total
Cool down-8 minutes-8 pts
Stretch 3 min-3 pts.
Fat-shrinker workout pg.28
40 points
March in place 5 min.-5 pts.
1 min each:
push-ups 2 pts
jumping jacks 3 pts
ab crunches 2 pts
vigorous marching 1.5 pts
squats 2 pts
jumping jacks 3 pts
plies (squat with feet wide, toes facing out) 2 pts
march easy-2 mins-2 pts
stretch-2 mins-2 pts
Belly-blasting workout-90 pts
Aerobic exercise helps you to lose twice as much belly fat
Walk up and down 5 flights of steps-5 pts
Lunch-walk easy 5 min-5 pts
Brisk-10 min-20 points
Fast -2 mins-6 pts
Brisk-5 min-10 pts
Repeat 2 min fast and 5 min brisk—16 pts
Top speed-1 min-3 pts
Cool down-5 min-5 pts
15 stroll-after dinner-15 pts
5 min-stretching-5 pts
Energy booster workout-12 points
Stretch-1 min-1 pt
Walk easy, deep breathe-8 min-8 pts
Stop-step on and off curb-24 times-2 pts
Stretch-1 min-1 pt
Shape Walking: Six Easy Steps to Your Best Body
Marilyn L. Bach and Lorie Schleck
ISBN 1-56731-647-6
Step One-Are you ready to shape up with Shapewalking?
Step Two-Getting Started with Fitness Walking
Step Three-Fitness Walking Plus
Step Four-Strength Training
Step Five-Target Toning
Step Six-A Week in the Life of a ShapeWalker
Overview of the Exercises
Heart Rate
Blank Worksheets
