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EXERCISE FOR NON EXERCISERS
Exercise is the single most important thing you can do for longevity and a healthy life. Many people that do not exercise regularly do not know how to start. The easiest way to exercise is to exercise while sitting down on a bed, chair or a couch or watching TV. .
You take a one-pound can of food or a 1-pound barbell. Hold it in your right or left hand and place your hand with the barbell or can on the couch or bed next to your leg, which is on the chair, or couch. Slowly bend your arm so that your hand almost touches your shoulder. Then slowly extend your hand upward toward the ceiling. When your arm is straight, slowly bring your hand and elbow down so that your hand once again almost touches your shoulder. Then bring your hand down to rest on the couch or chair. The movements should be done very slowly. Do the complete movement 8 to10 times very slowly. Then switch hands and repeat the movements slowly with the other hand for 8 or 10 times.
For the second series of movements take the can or barbell in your hand and hold it straight out in front of you. Lower your hand to the level of your knee. Your arm should be straight. Slowly raise your hand up toward the ceiling with your arm still straight. When your arm is fully extended, lower it slowly to the starting position along side your knee. Do this movement 8 to 10 times. Switch hands and slowly repeat the movements 8 to 10 times.
Things to note:
1. Do the movements slowly.
2. If there is any pain stop. These movements should have no pain and there will be
gain.
3. After doing the movements for a period of time and they become easy, increase the movements by five times until you are doing 30 movements. When you are doing 30 and they are easy, increase the weight by one pound and start again with 8 to 10 movements. Work up slowly the same way and when you get to thirty increase the weight by one pound.
4. Try to do 3 sets a day. You can do them, left hand then right hand three times in a row. Or 3 different times during the day. Rest a day in between exercising. The body needs time to rebuild the muscle and prevent tendentious
5. Very slowly increase the repetitions and very very slowly increase the weight. Remember you will be doing this for the rest of your long life so do not rush.
6. If you are in a rush for time use weights in both hands rather then one hand.
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