EXERCISE FOR LIFE

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NITRIC OXIDE AND EXERCISE FOR LIFE

 # “In the heart, nitric oxide is the body’s way of protecting against cardiovascular disease,( CLICK ON THE WEB LINKS BELOW FOR THE FULL INFORMATION )

# EXERCISE , YES FOR " NO "

www.vdk.com.au/the-nitric-factor

# Physical activity is the most important way the body makes nitric oxide

www.vdk.com.au

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# THE BENEFITS OF REGULAR CORRECT & SAFE EXERCISE

* " FOR PERSONAL SAFETY " DUE REGARD MUST BE GIVEN TO AN INDIVIDUALS CURRENT LEVEL OF HEALTH AND FITNESS AND ANY UNIQUE PERSONAL SITUATIONS / CIRCUMSTANCES " ..... EVEN IDENTICAL TWINS , IF ONE OF THEM IS PREGNANT , WHAT IS SUITABLE FOR ONE MAY NOT BE SUITABLE FOR THE OTHER , IF IN DOUBT OBTAIN PROFESSIONAL ADVICE.

 # http://www.mayoclinic.com/health/exercise/HQ01676

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# CORRECT , SAFE AND SUITABLE FOOTWARE AND CLOTHING MUST BE USED FOR THE OCCASION / ACTITVITY.

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# IF NOT EXERCISING REGULARLY THEN START WITH " LOW INTENSITY " EXERCISE , AND ENJOY INCREASING THE

INTENSITY AT YOUR OWN PACE.

* Note: In the fitness industry " Body fat management " is considered to be = 85% Diet ...... 15% Exercise. AND 100% MOTIVATION

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# THE POTENTIAL BENEFITS OF REGULAR CORRECT & SAFE EXERCISE ( NOT IN ANY ORDER OF PREFERENCE )

POTENTIAL : Enhancement / improvement / maintenance / management / increase in / etc..

* Balance

* Body fat management

* Bone density

* Bone joint function

* Blood circulation

* Blood pressure

* Cholesterol

* Flexibility , Range of motion

* General metabolism

* Immune system

* Lower back protection

* Metabolic functions , and body wastes removal

* Personal safety ( lifting , pullng , pushing , reaching , etc.. )

* Posture

* Respiration

* Resting heart rate

* Self esteem and confidence

* Social activities

* Stress relief ( a big gym drawcard for high flyers with stressful occupations )

* Sporting activities / hobbies etc..

* Travel comfort

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# MUSCLES PUMP LYMPH FLUID ( IMMUNE SYSTEM )

http://en.wikipedia.org/wiki/Lymph

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# EXERCISE , YES FOR " NO "

www.vdk.com.au/the-nitric-factor

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# EXCERCISE AND STRESS RELIEF

http://www.mayoclinic.com/health/exercise-and-stress/SR00036

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WARM UP . EXERCISE , then COOLDOWN , then STRETCH

FOR PERSONAL SAFETY " DUE REGARD MUST BE GIVEN TO AN INDIVIDUALS CURRENT LEVEL OF HEALTH AND FITNESS AND ANY UNIQUE PERSONAL SITUATIONS / CIRCUMSTANCES ..... EVEN IDENTICAL TWINS , IF ONE OF THEM IS PREGNANT , WHAT IS SUITABLE FOR ONE MAY NOT BE SUITABLE FOR THE OTHER , IF IN DOUBT OBTAIN PROFESSIONAL ADVICE. Ie: YOUR FAMILY DOCTOR 

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CORRECT , SAFE AND SUITABLE FOOTWARE AND CLOTHING MUST BE USED FOR THE OCCASION / ACTITVITY.

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DO AT HOME EXERCISES = 

LOW INTENSITY ......... LOW RESISTANCE   

SAFE EXERCISE ENVIRONMENT

 

• CLEARANCE FROM OBJECTS = FLOOR , ASIDE , ABOVE

• LEVEL NON-SLIP FLOOR

• NO SLIPPING OR TRIPPING

• OTHER PEOPLE DON’T WANT A POKE IN THE EYE WITH A BLUNT STICK , A ROGUE ELBOW , OR A DEMENTED DUMBBELL

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SOME SLOW WARM-UP OPTIONS

*   MARCH ON THE SPOT

*   WALK UP & DOWN STEPS or STAIRS

*   STAR JUMPS

 

REFER TO THE ABOVE EXERCISES FOR SLOW , LOW INTENSITY , LOW RESISTANCE ACTIVITIES  ie:  KITCHEN SINK PUSH-UPS

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LAY ON BED ON YOUR SIDE ( NOTHING WRONG WITH COMFORT ) WITH A PILLOW UNDER THE HEAD =

 

• UPPER STRAIGHT LEG RAISED & LOWERED

• WHEN READY ALTERNATE TO OTHER LEG

 

LAY ON BED FACE DOWN ,

2 PILLOWS UNDER UPPER CHEST =

 

• ( SUPERMAN ) SIMULTANEOUSLY INHALE WHILST RAISE KNEES OFF OF BED AND LIFT HEAD UP AND BACK ( KEEP ARMS TO SIDE OF BODY ) , SLOWLY LOWER WHEN EXHALING

• BREAST STROKE SWIM

• STRAIGHT ARMS OUT TO SIDE , SMALL ARM CIRCLES

• RAISE BOTH LOWER LEGS TO VERTICAL THEN BACK ONTO BED ( HOLD THE MUSCLES AT THE BACK OF THE UPPER LEGS TO FEEL THE EFFECT OF THIS MOVEMENT )

 

LAY ON BED ON YOUR BACK ( SIGHHHHH …… MORE COMFORT ) WITH A PILLOW UNDER YOUR SHOULDER BLADES ( YEAH , OK…..SCAPULA ) =

 

• WITH YOUR FEET HANGING OVER THE END OF THE BED THEN ROTATE THE ANKLES

• WITH STRAIGHT LEGS PUSH THE TOES TOWARDS THE KNEES

• SLIDE CALF MUSCLE HORIZONTALLY ALONG KNEE OF BENT LEG

• LEGS BENT & ROLLED UP PILLOW SQUEEZED BETWEEN KNEES ( ? REMIND YOU OF YOUR KITCHEN CHAIR ? )

• “ HANDS UP “ POSITION WITH BACK OF HANDS ON BED , THEN ROTATE AT ELBOWS TO THE “ HANDS DOWN “ POSITION WITH PALMS ON BED

NOTE : IF YOU CAN DO ALL OF THE ABOVE SIMULTANEOUSLY LET ME BE YOUR STAGE MANAGER

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STANDING

• STAR JUMPS

• STEP UPS ( UP AND DOWN ON YOUR BACK STEPS ?? ) ( WHEN STEPPING UP THEN PLACE THE WHOLE FOOT FULLY ONTO THE STEP WITH THE WHOLE FOOT FLAT ON THE STEP )
   

• TORSO PASS AROUND ( HOLD A WIEGHT , ie: SMALL DUMBBELL or 2 Litre MILK CONTAINER , AND PASS IT AROUND YOUR TORSO TO THE OTHER HAND ) ( ALTERNATE THE ROTATION DIRECTION AS YOU WISH )
   

• WALK HEEL TO TOE ( HANDS BEHIND YOUR BACK ) ( SPLAY THE TOES SLIGHTLY OUTWARDS FOR GOOD BALANCE ) ( SLIGHTLY BEND THE LEG YOU ARE STANDING ON AND CONCENTRATE MOST OF YOUR BODY WIEGHT ON THE HEELS
   

• LEFT HAND BEHIND THE BACK = THUMB TO RIGHT SHOULDER BLADE

• TOES TO HEELS ROCKING

 

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