EXERCISE - page 1 of 2

ENDURANCE, STRENGTH, BALANCE, AND FLEXIBILITY.
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- MTWTF: the 50:60 method
- M-W-F: UPPER BODY EXERCISE
- T-T-S: LOWER BODY EXERCISE
- EXERCISE PROGRESS REPORT

BUILD ENDURANCE (aerobic, activities)

- increase your breathing and heart rate
- improve the health of your heart, lungs, and circulatory system
- delay or prevent many diseases, e.g., diabetes, colon and breast cancers, heart disease, etc
- activities include:
---Brisk walking, Biking
---Yard work (mowing, raking)
---Dancing, Jogging, Swimming
---Climbing stairs or hills, Playing tennis, Playing basketball

STRENGTH

- exercises include:
---Lifting weights
---Using a resistance band
Warm up
- Horse stance: elbows front back 30 times, Twists 30 times
- Horse stance: big to little arm circles 12 times-stop-change directions for 12 times; repeat 5 times
- upright, legs spread, right side side stretch to touch ankle, repeat for left ankle, repeat 5 times
- upright, legs spread, touch floor w/finger tips, 2nd knuckles, 3rd knuckles, palms, elbows, repeat 5 times
- upright, legs spread, put nose to right knee for 15 seconds, repeat on other side
- horse stance, squat on 1 leg, lock other leg out, turn foot up, repeat on other side, 1 time/day
- Horse stance: elbows 5 points (front, back, up, side, down), repeat on other side
Upper body
- front arm raise, side arm raise, wrist curl, reverse wrist curl
- curl, preacher curl, reverse curl, concentration curl, inclined curl
- triceps push down, triceps overhead, dips
- push ups, sitting press, bench press, pull ups, rowing
Lower body
- calf raise, squats (both legs, each leg), leg presses, seated stand
- rear leg raise, side leg raise, front leg raise, standing knee curl, seated leg raise
- ab lounger, buns machine Stretches
- each side, each deltoid, each tricep, lunge (tile back), each inner thigh
- hang for 30 seconds, then pull knees up to chest and down and repeat for 15 seconds

BALANCE

- help prevent falls
- Exercises include:
---Standing on one foot-
---Heel-to-toe walk-
---Karate: back stance walk, fwd stance walk, side step walk
---Karate: front snap kick, front thrust kick, side thrust kick

FLEXIBILITY

- Exercises include:
---standing... lay down on floor... stand up
---Shoulder and upper arm stretch, heel-toe walk,
---Calf stretch
---Neck twist, Shoulder (reach for the sky, ground)
---Elbow to the sky w/towel pulling behind back
---lean to wall and walk hands up and down
---arms out, pull back w/shoulder blades
---back (bend over touch down)
---twist upper body from waist only
---arms in front at shoulder, palms facing out, relax shoulders, reach forward w/hands
---sitting in chair straight leg ankle stretch
---laying on back, Indian wrestly leg stretch
---sitting, legs out, lean forward from hips, touch toes
---standing, grab arch, pull foot toward butt



EXERCISE - FLEXIBILITY - continued - page 2 of 2

---laying on back, knees bent, lay a leg to side & back, then other leg to other side & back
---laying on back, knees bent, both legs to side & back, then other side & back
---Stand facing wall, palms on wall, step forward w/right leg, bend right knee, both feet flat, bend left knee to stretch left calf
---sitting on floor, touch toes
---Kwon Bup Form 1
- also see stretch1hour.html

AEROBIC WORKOUT

- Monday & Wednesday night adult Karate Class
- Monday & Wednesday night adult Karate Class
- Friday night Karate Sparing Class
- Saturday morning Black Belt Karate Class
- other mornings during school off hours

DIET:
also see ChooseMyPlate.gov


KF!