Guest guest Posted February 7, 2004 Report Share Posted February 7, 2004 I challenge each and every one of you out there to get in shape. After all the one and only thing that has been proven time after time for increasing longevity of life is guess what?, yes, EXERCISE! I challenge you to do pushups and situps the Dr. Gabe Mirkin way. You can do it, and you will feel much better for having done so. My goal is to do at least 100 pushups and 100 situps on the days I do floor exercises. Now this may sound ridiculous to you, but it can be done. I am a living example of a person who can now do it. Two months ago I could not even do one simple decent pushup. Yes, I said one of them could not be done by me. So what is the ttrick or gimmick in doing these pushups and situps? You may ask, and I will tell you it is the knowledge of the technique employed in achieving proper exercise. Knowing is one thing and doing is another. I cannot do it for you, but I can share with you the knowledge on how to do it. So here goes!: Exertion, rest and recovery are the key words you need to memorize and keep in mind at all times. Now that you know this set a time to do floor exercises like stretches, situps, pushups, and knee bends. I basically set aside one hour twice per week to do my floor exercises, but you may be different depending on your situation. The exercises already mentioned with work on all of your major muscle groups, which is what you want to do to achieve overall fitness. EXERTION: is done by doing a particular exercise for example pushups in sets. A set of exercises is the number of repetitions a particular exercise is done in each trial. For example when I first started doing pushups, I could only do one pushup from the knees, not from the feet. So I did ten sets of one pushup, then I would rest until the burn went away and do another set. In fact I don't think I was able to do ten sets of one, but I did as many as I could. After a couple of weeks I was finally able to do one decent normal pushup. Now I can do 100 pushups in a set of 30, a set of 20, another set of 20, a set of 15, and another set of 15. He says it is better to do 100 pushups in ten sets of ten pushups each than to do 100 pushups at once, which is rarely done, unless you are young and healthy. REST: Dr. Mirkin recommends resting for 30 seconds or so between each set of exercises. I usually take a lot longer even up to five or six minutes, since my ticker is in not so good of shape. This is why it takes me an hour to do my exercises, since I have heart trouble. If you don't have heart trouble you could probably start your next set of the exercises within a minute or two after rest at most. When you feel the burn in your muscles, you know the exercises are working for you making you stronger with recovery time. RECOVERY: Let enough time elapse between your floor exercises to allow the muscles to no longer be sore. This usually takes two or three days. When your muscles are no longer sore, then it is time to stress them again by doing sets of the exercise you choose to do. Remember this: No pain, no gain! I usually do aerobic walking three times per week and resistance training twice per week, but I do not do both resistance and aerobic training on the same days, usually. Not all pushups are the same. I will talk about different kinds of pushups later, but suffice it for now that there are many different kinds of them do do. Doing a superslow pushup will build strength quicker than doing them fast, but I haven't been able to do many of them yet. For example a normal pushup takes around two seconds, but try taking 10 seconds to do the same pushup and you will see what I mean. More later and please make some resistance training exercises recommendations. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 13, 2004 Report Share Posted February 13, 2004 harry, what excercises are suitable for a female? i have an ab machine and a treadmill. i use both but i have gotten lazy lately, i have no heart problems, and fifty eight and model thin. i just signed up at the y but have not gone yet. any suggestions? karen i should mention that we walk at the mail almost daily for half to one hour. Re: getting in shape > I challenge each and every one of you out there to get in shape. After all > the one and only thing that has been proven time after time for increasing > longevity of life is guess what?, yes, EXERCISE! > I challenge you to do pushups and situps the Dr. Gabe Mirkin way. You can > do it, and you will feel much better for having done so. > My goal is to do at least 100 pushups and 100 situps on the days I do floor > exercises. Now this may sound ridiculous to you, but it can be done. I am > a living example of a person who can now do it. > Two months ago I could not even do one simple decent pushup. Yes, I said > one of them could not be done by me. > So what is the ttrick or gimmick in doing these pushups and situps? You may > ask, and I will tell you it is the knowledge of the technique employed in > achieving proper exercise. Knowing is one thing and doing is another. I > cannot do it for you, but I can share with you the knowledge on how to do > it. So here goes!: > Exertion, rest and recovery are the key words you need to memorize and keep > in mind at all times. Now that you know this set a time to do floor > exercises like stretches, situps, pushups, and knee bends. I basically set > aside one hour twice per week to do my floor exercises, but you may be > different depending on your situation. > The exercises already mentioned with work on all of your major muscle > groups, which is what you want to do to achieve overall fitness. > EXERTION: is done by doing a particular exercise for example pushups in > sets. > A set of exercises is the number of repetitions a particular exercise is > done in each trial. > For example when I first started doing pushups, I could only do one pushup > from the knees, not from the feet. So I did ten sets of one pushup, then I > would rest until the burn went away and do another set. In fact I don't > think I was able to do ten sets of one, but I did as many as I could. After > a couple of weeks I was finally able to do one decent normal pushup. Now I > can do 100 pushups in a set of 30, a set of 20, another set of 20, a set of > 15, and another set of 15. > He says it is better to do 100 pushups in ten sets of ten pushups each than > to do 100 pushups at once, which is rarely done, unless you are young and > healthy. > REST: Dr. Mirkin recommends resting for 30 seconds or so between each set > of exercises. I usually take a lot longer even up to five or six minutes, > since my ticker is in not so good of shape. This is why it takes me an hour > to do my exercises, since I have heart trouble. If you don't have heart > trouble you could probably start your next set of the exercises within a > minute or two after rest at most. > When you feel the burn in your muscles, you know the exercises are working > for you making you stronger with recovery time. > RECOVERY: > Let enough time elapse between your floor exercises to allow the muscles to > no longer be sore. This usually takes two or three days. When your muscles > are no longer sore, then it is time to stress them again by doing sets of > the exercise you choose to do. Remember this: No pain, no gain! > I usually do aerobic walking three times per week and resistance training > twice per week, but I do not do both resistance and aerobic training on the > same days, usually. > Not all pushups are the same. I will talk about different kinds of pushups > later, but suffice it for now that there are many different kinds of them do > do. Doing a superslow pushup will build strength quicker than doing them > fast, but I haven't been able to do many of them yet. For example a normal > pushup takes around two seconds, but try taking 10 seconds to do the same > pushup and you will see what I mean. > More later and please make some resistance training exercises > recommendations. > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 13, 2004 Report Share Posted February 13, 2004 Wow!, your mail box must be a long way away from the house, since it takes you up to one hour to get the mail. Since you have a treadmill and an ab machine, the best advice I can give you is to use them on a regular basis, say like walking on the treadmill at least three times per week for 30 minutes nonstop. All the exercises I recommend can be used by both males and females. The only exception would be the pushups, which when done by females, are usually done by using the knees as the pivotal point instead of the toes, when done by males. This is because of course the females are usually top heavy as compared to males. I would say that before I was able to do one decent pushup male style, I first had to do female pushups for a week or so before I was able to do one male pushup. The key to a successful exercise program for any one is to make an appointment with yourself and keep it. After a while say three or four months of regular exercise, you feel much better, have more endurance and stamina, when you exercise regularly. After walking for five months, I extended my walking time from 30 minutes to 40 minutes, since at that time I began to get the runner's high, which is very enjoyable. Once you start getting the runner's high, you will tend to look forward to doing your exercise, since they make you feel so very good. Re: getting in shape > > > > I challenge each and every one of you out there to get in shape. After > all > > the one and only thing that has been proven time after time for increasing > > longevity of life is guess what?, yes, EXERCISE! > > I challenge you to do pushups and situps the Dr. Gabe Mirkin way. You can > > do it, and you will feel much better for having done so. > > My goal is to do at least 100 pushups and 100 situps on the days I do > floor > > exercises. Now this may sound ridiculous to you, but it can be done. I > am > > a living example of a person who can now do it. > > Two months ago I could not even do one simple decent pushup. Yes, I said > > one of them could not be done by me. > > So what is the ttrick or gimmick in doing these pushups and situps? You > may > > ask, and I will tell you it is the knowledge of the technique employed in > > achieving proper exercise. Knowing is one thing and doing is another. I > > cannot do it for you, but I can share with you the knowledge on how to do > > it. So here goes!: > > Exertion, rest and recovery are the key words you need to memorize and > keep > > in mind at all times. Now that you know this set a time to do floor > > exercises like stretches, situps, pushups, and knee bends. I basically > set > > aside one hour twice per week to do my floor exercises, but you may be > > different depending on your situation. > > The exercises already mentioned with work on all of your major muscle > > groups, which is what you want to do to achieve overall fitness. > > EXERTION: is done by doing a particular exercise for example pushups in > > sets. > > A set of exercises is the number of repetitions a particular exercise is > > done in each trial. > > For example when I first started doing pushups, I could only do one pushup > > from the knees, not from the feet. So I did ten sets of one pushup, then > I > > would rest until the burn went away and do another set. In fact I don't > > think I was able to do ten sets of one, but I did as many as I could. > After > > a couple of weeks I was finally able to do one decent normal pushup. Now > I > > can do 100 pushups in a set of 30, a set of 20, another set of 20, a set > of > > 15, and another set of 15. > > He says it is better to do 100 pushups in ten sets of ten pushups each > than > > to do 100 pushups at once, which is rarely done, unless you are young and > > healthy. > > REST: Dr. Mirkin recommends resting for 30 seconds or so between each set > > of exercises. I usually take a lot longer even up to five or six minutes, > > since my ticker is in not so good of shape. This is why it takes me an > hour > > to do my exercises, since I have heart trouble. If you don't have heart > > trouble you could probably start your next set of the exercises within a > > minute or two after rest at most. > > When you feel the burn in your muscles, you know the exercises are working > > for you making you stronger with recovery time. > > RECOVERY: > > Let enough time elapse between your floor exercises to allow the muscles > to > > no longer be sore. This usually takes two or three days. When your > muscles > > are no longer sore, then it is time to stress them again by doing sets of > > the exercise you choose to do. Remember this: No pain, no gain! > > I usually do aerobic walking three times per week and resistance training > > twice per week, but I do not do both resistance and aerobic training on > the > > same days, usually. > > Not all pushups are the same. I will talk about different kinds of > pushups > > later, but suffice it for now that there are many different kinds of them > do > > do. Doing a superslow pushup will build strength quicker than doing them > > fast, but I haven't been able to do many of them yet. For example a > normal > > pushup takes around two seconds, but try taking 10 seconds to do the same > > pushup and you will see what I mean. > > More later and please make some resistance training exercises > > recommendations. > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 18, 2004 Report Share Posted March 18, 2004 I haven't done any exercises at all since just before my cruise until today which is four days after my return from the last cruise. This means that I have allowed 14 days to elapse without doing any exercises at all either resistance training or just plain walking on the treadmill. I understand that if one allows one week or seven days to go by without exercising, then one must pay the price for not exercising. I will report later in detail on how it goes. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 18, 2004 Report Share Posted March 18, 2004 Stopping cold is a bad idea. Dr. Bernstein says: " Stopping cold is an extremely bad idea - if people are going to drop dead of heart attacks during exercise, it's most often immediately after the exercise that this happens. Why? If you have compromised circulation to your heart - say your coronary arteries are narrowed by atherosclerosis - while you're exercising, your heart is beating very rapidly because it requires a lot of blood. By pumping your legs up and down, you're pumping blood from your legs back to your heart. The muscles that are using up a lot of oxygen and demanding a lot of blood are both in your legs and in your heart, but the blood's getting pumped back to your heart by running. If you stop cold, your muscles are still going to demand a lot of blood - they've been depleted of oxygen and glucose - and gravity is going to help them get the blood. The problem is, they're no longer pumping the blood back to the heart. Suddenly your heart is deprived and you're set up for a heart attack. Whether you're on a treadmill, bike, or stair climber, cut the resistance setting to zero and slow down to a comfortable pace after your workout until your heart rate slowly comes down to no higher than about one-third above your initial starting rate. If your resting pulse is 72, you don't want to stop your biking, walking, or step climbing until your heart rate is 110 or below. " I have tightness in my chest due a bad heart and not exercising for two weeks, so it is a good thing I read Dr. Bernstein's recommendation before I got on the treadmill. I will definitely slow down the pace of the walk for a few minutes before stopping it. Re: getting in shape > I haven't done any exercises at all since just before my cruise until today > which is four days after my return from the last cruise. This means that I > have allowed 14 days to elapse without doing any exercises at all either > resistance training or just plain walking on the treadmill. I understand > that if one allows one week or seven days to go by without exercising, then > one must pay the price for not exercising. I will report later in detail on > how it goes. > > > > > > Quote Link to comment Share on other sites More sharing options...
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