The Basic Eight
SQUAT
Works upper legs (quadriceps, hamstrings)
Stand with feet slightly wider than shoulder width apart, your back straight, head up, and toes and knees pointed slightly out. There should be a slight bend in your knees. Hold a dumbbell in each hand, your arms at your sides and palms facing inward. Contract your abdominal muscles. Bend your knees and gradually lower your body (as if you were going to sit in a chair) until your thighs are almost parallel with the floor; never let them go past parallel with the floor. Control your movements throughout the exercise, inhaling on the way down, exhaling on your way up. Pause for a second, then push up from your heels and gradually return to starting position.
LUNGE
Works upper and lower legs (quadriceps, hamstrings, gastrocnemius)
Stand with your feet shoulder width apart, your back straight, head up, and knees slightly bent. Hold a dumbbell in each hand, your arms at your sides and palms facing inward. Contract your abdominal muscles. Step forward with your right foot and bend both knees so that your front thigh becomes parallel to the floor. Your front knee should be directly above your ankle, never beyond it. Pause for a second and return to the starting position by pushing off from your front foot. Control your movement throughout the exercise, inhaling as you step forward, exhaling on the return. Repeat. Switch sides.
BUTTERFLY
Works upper back muscles (trapezius, latissimus dorsi)
Sit in a chair with your feet flat on floor. Keep your back flat against the back of the chair, with little or no arch. Hold a dumbbell in each hand, slightly above shoulder level and with palms facing each other, elbows bent, forearms parallel to each other in front of chest. Keep forearms about 4 or 5 inches apart and elbows close to your body. Contract your abs and the muscles of your upper back while you rotate your shoulders back in a semicircle, bringing elbows out to side. Keep both dumbbells above shoulder height throughout the exercise, pause for a second, and gradually return to starting position. Control your movements throughout the exercise, exhaling while rotating the dumbbells out and inhaling on the return.
DUMBBELL FLY
Works chest muscles (pectorals)
Lie on your back on a bench with your knees bent and your feet flat on the floor. Keep your back flat against the bench, with little or no arch and your arms fully extended but not hyperextended above your chest. Hold a dumbbell in each hand, palms facing inward. Contract your abdominal muscles. Gradually lower dumbbells out to the side, keeping elbows slightly bent throughout the exercise. Continue until upper arms are parallel with floor. Pause for a second, then gradually return to starting position. Control movements throughout the exercise, exhaling while lowering the dumbbells and inhaling on the return.
BICEPS CURL
Works upper arms (biceps)
Stand with your feet slightly apart and knees slightly bent. Hold a dumbbell in each hand, using an underhand grip, your arms at your sides and your palms facing inward. Contract abdominals. Curl the dumbbells up to your shoulder while twisting your palms so that they are facing you at the top of the move. Pause for a second and then gradually lower dumbbells to starting position. Control movements throughout the exercise, exhaling while lifting the dumbbells up and inhaling on the return.
TRICEPS EXTENSION
Works backs of the arms (triceps)
Stand with your feet slightly apart and your knees slightly bent, with your arms fully extended but not hyperextended above your head. Hold one dumbbell, using an interlocking grip. Contract your abdominal muscles. Gradually lower the dumbbell back behind your head and neck while keeping elbows in place above your head. Continue until forearms are parallel to floor, pause for a second, then gradually raise dumbbell to starting position. Control movements throughout the exercise, inhaling while lowering the dumbbell and exhaling while raising it back up.
CHEST PRESS
Works chest and backs of upper arms (pectorals, triceps)
Lie on your back on a bench with your knees bent and your feet on the floor. Keep your back flat against the bench, with little or no arch. Hold a dumbbell in each hand slightly above chest level, with your palms facing forward. Contract your abdominal muscles. Gradually raise the dumbbells until your arms are fully extended above your chest. Do not hyperextend your elbows. Pause for a second, then gradually return dumbbells to starting position. Control your movements throughout the exercise, exhaling while raising the dumbbells and inhaling on the return.
SHOULDER PRESS
Works shoulder muscles (deltoids)
Sit upright on a chair or slightly slanted if using an incline bench, with your back supported and your feet flat on the floor. Keep your back flat against the back of the chair, with little or no arch. Hold a dumbbell in each hand slightly above shoulder level and with your palms facing forward, elbows out to the side. Contract your abdominals. Keeping palms facing forward, raise the dumbbells up and inward until the inside ends of dumbbells are nearly touching each other and are directly overhead. Do not hyperextend your elbows. Pause for a second, then gradually lower the dumbbells to starting position. Control your movements throughout the exercise, exhaling while raising the dumbbells and inhaling on the return.
Check out www.bestlife.com to view video demonstrations for each exercise.
Pulling It All Together: Twelve-Week Fitness Plan
How you approach this twelve-week plan depends on your present level of fitness. If you’re starting at zero—meaning that you haven’t exercised for months or years, or maybe have never done any kind of formal exercise at all—I suggest that you follow the “Pre-plan” Plan that starts on page 271. That will help get you up to speed so that you can comfortably start the twelve-week regimen at the beginning level without fear of injury or overexertion. No matter what level you are at now, rest assured that the Twelve-Week Fitness Plan allows for a gradual increase in duration, frequency, and intensity.
To begin, determine your current activity level in the box below, then use that as your starting point. (Again, get your doctor’s okay before beginning.) While the program runs twelve weeks, you can repeat it all year long, either staying at the level that you initially worked up to or continuing to move up. For instance, if you’re currently at level 1 but eventually want to reach level 3, then start week 1 at level 1. As you can see, you’ll switch to level 2 by the fifth week, finishing off the twelve weeks at level 2. Ready for level 3? Then go ahead and restart the twelve-week cycle at level 3 this time. If you need a few more weeks at level 2, start the cycle at level 2 again and progress when you feel ready.
Note: If you are at level 4, assume that week 5 is your starting point. Then when you get to what is everyone else’s week 12 (but your week 8), repeat it for another four weeks. While we show you how to make the transition from levels 4 to 5, this program really isn’t for level 5 exercisers. If you are at level 5, think about new ways that you can challenge yourself, such as training for a competition like a 10K race, mixing in another activity to your routine, or joining an athletic workout group.
FIND YOUR ACTIVITY LEVEL
Read through the six levels below to determine your activity level.
You’re at activity level 0 if: You don’t do any activity except what you need to get you through your day. You don’t do any formal exercise and avoid any extra movement by doing things like parking close to your destination and always taking the elevator instead of the stairs.
YOUR CURRENT EXERCISE TOTALS
Aerobic exercise: none
or
Steps per day: 3,499 or less
Strength training: none
You’re at activity level 1 if: You have an active job, like waitressing or teaching, but you don’t do any formal exercise. Or maybe you try to work off a few calories by walking to the store rather than driving, going down the hall to talk to colleagues instead of calling or emailing, or riding bikes with your kids.
YOUR CURRENT EXERCISE TOTALS
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Aerobic exercise: up to 90 minutes per week; if you haven’t done aerobic exercise in a while, keep the intensity moderate.
or
Steps per day: approximately 3,500 to 5,999
Strength training: none
You’re at activity level 2 if: You have a consistent, structured exercise routine, although it’s very moderate. You get in about three thirty-minute sessions a week.
YOUR CURRENT EXERCISE TOTALS
Aerobic exercise: five times a week, at least 90 to 150 minutes per week
or
Steps per day: approximately 6,000 to 9,999
Strength training: at least three times a week, a minimum of eight exercises
You’re at activity level 3 if: You work out five or six days a week, include cardiovascular exercise into your routine, and strength train two days a week.
YOUR CURRENT EXERCISE TOTALS
Aerobic exercise: five times a week, 150 to 250 minutes per week
or
Steps per day: approximately 10,000 to 13,999
Strength training: at least two times a week, a minimum of six exercises
You’re at activity level 4 if: You work out almost every day. Along with strength training three days a week, you cross train aerobically, maybe alternating among jogging, going to spin class, and swimming.
YOUR CURRENT EXERCISE TOTALS
Aerobic exercise: five times a week, at least 250 to 360 minutes per week
or
Steps per day: approximately 14,000 to 17,999
Strength training: at least three times a week, a minimum of eight exercises
You’re at activity level 5 if: Exercising is your way of life. You rarely miss a day of working out, do everything level 4 does and even more, maybe by doing ten different strength-training exercises per session and/or training for running, cycling, or swimming competitions.
YOUR CURRENT EXERCISE TOTALS
Aerobic exercise: seven times a week, 360 minutes or more per week
or
Steps per day: approximately 18,000 or above
Strength training: at least three times a week, a minimum of ten exercises
THE “PRE-PLAN” PLAN
WEEK 1 To 4
LEVEL 0
FUNCTIONAL FITNESS WALKING
Do all the functional fitness stretches and Strengtheners, 7 days a week Walk at a pace of 7 on the Perceived Exertion Scale, 10 to 15 minutes, 3 days per week
TWELVE-WEEK FITNESS PLAN
WEEKS 1 TO 2
CARDIO
Beginner (level 1) intermediate (level 2) advanced (level 3)
20 minutes (or as much as you can do), at least 3 days per week 40 minutes, 3 days per week 45 minutes, 5 days per week
STRENGTH TRAINING
Beginner (None) intermediate (None) advanced (level 3)
6 to 8 strength-training moves, 1 to 2 sets of 8 to 10 repetitions, 2 days per week
FUNCTIONAL FITNESS
Everyone: Do all the stretches and strengtheners, 7 days a week
WEEKS 3 To 4
CARDIO
Beginner (level 1) intermediate (level 2) advanced (level 3)
Add 5 more minutes of cardio to each workout for a total of 25 minutes, at least 3 days per week Add 5 more minutes of cardio to each workout for a total of 45 minutes, 3 days per week Add 5 more minutes of cardio to each workout for a total of 50 minutes, 5 days per week
STRENGTH TRAINING
Beginner (None) Intermediate (None) Advanced
Repeat the routine from weeks 1 and 2
FUNCTIONAL FITNESS
Everyone: Do all the stretches and strengtheners, 7 days a week
Congratulations, you are moving up to the next level! if moving up is too challenging, stay at your current level until you feel comfortable moving up. You’ll know you’re ready when your workout feels challenging but is no longer difficult.
WEEKS 5 TO 6
CARDIO
Beginner (level 2) intermediate (level 3) advanced (level 4)
Add 5 more minutes of cardio to each workout for a total of 30 minutes, 3 days per week Do only 30 minutes of cardio but add 2 days for a total of 5 days per week Add 5 more minutes of cardio to each workout for a total of 55 minutes, 5 days per week
STRENGTH TRAINING
Beginner (None) intermediate (level 3) Advanced (level 4)
6 strength-training moves; 1 to 2 sets of 8 to 10 repetitions, 2 days per week 8 strength-training moves; 3 sets of 8 to 10 repetitions, 3 days per week
FUNCTIONAL FITNESS
Everyone
Do all the stretches and strengtheners, 7 days a week
WEEKS 7 TO 8
CARDIO
Beginner (level 2) intermediate (level 3) advanced (level 4)
Add 5 more minutes of cardio to each workout for a total of 35 minutes, 3 days per week Add 5 more minutes of cardio to each workout for a total of 35 minutes, 5 days per week Add 5 more minutes of cardio to each workout for a total of 60 minutes, 5 days per week
STRENGTH TRAINING
Beginner (None)intermediate (level 3)advanced (level 4)
Repeat the routine from weeks 5 and 6 Repeat the routine from weeks 5 and 6
FUNCTIONAL FITNESS
Everyone
Do all the stretches and strengtheners, 7 days a week
WEEKS 9 TO 10
CARDIO
Beginner (level 2) intermediate (level 3) advanced (level 4)
Add 5 more minutes of cardio to each workout for a total of 40 minutes, 3 days per week Add 10 more minutes of cardio to each workout for a total of 45 minutes, 5 days per week Add 5 more minutes of cardio to each workout for a total of 65 minutes, 5 days per week
STRENGTH TRAINING
Beginner (None) intermediate (level 3) advanced (level 4)
6 to 8 strength-training moves; 3 sets of 8 to 10 repetitions, 2 days per week Repeat the routine from weeks 5 and 6
FUNCTIONAL FITNESS
EVERYONE
Do all the stretches and strengtheners, 7 days a week
WEEKS 11 TO 12
CARDIO
Beginner (level 2) intermediate (level 3) advanced (level 5)
Add 10 more minutes of cardio to each workout for a total of 50 minutes, 3 days per week Add 5 more minutes of cardio to each workout for a total of 50 minutes, 5 days per week (This is to demonstrate what it’s like to reach level 5. If you’re not prepared for the greater exercise commitment, then stay at level 4.) Add 10 more minutes of cardio to each workout for a total of 75 minutes, 5 days per week
STRENGTH TRAINING
Beginner (None) intermediate (level 3) Advanced (level 5)
6 to 8 strength-training moves; 3 sets of 8 to 10 repetitions, 2 days per week Repeat the routine from weeks 5 and 6
FUNCTIONAL FITNESS
Everyone
Do all the stretches and strengtheners, 7 days a week
Congratulations! You can now move up to the next activity level or stay right where you are until you are more comfortable. Remember to keep challenging yourself, but don’t move up before you are ready. This isn’t a rush to the finish line—this is a lifelong commitment to yourself.
Exercising with a Chronic Condition
The title above says it all: you can exercise with a chronic condition, whether it’s heart disease, diabetes, or fibromyalgia. Starting on page 155 in chapter 4, I covered general exercise guidelines. Check in with your doctor to see if it’s okay to follow those guide-lines and the twelve-week plan. If not, work with your doctor to see if you’re able to follow the condition-specific suggestions below.
ARTHRITIS (OSTEOARTHRITIS OR RHEUMATOID ARTHRITIS)
Your exercise Rx: Physical activity is especially effective in helping reduce the symptoms of rheumatoid arthritis. It can work almost like a drug, beating back inflammation and reducing pain and stiffness. If you have either type of arthritis, go for low-impact activities that won’t further damage your joints. Low impact doesn’t necessarily mean low intensi
ty: Work up to moderate or high intensity unless your doctor recommends otherwise. (People with osteoarthritis have to be particularly careful and work within their abilities.) Some examples of low-impact workouts: swimming or other water exercises (warm water is probably best for you); riding a stationary bike (either upright or recumbent) or cycling outdoors on flat terrain; and walking. The elliptical trainer works well for a lot of people—just make sure that it doesn’t cause any pain. Wear supportive athletic shoes that are very shock absorbent. Most people with arthritis can handle resistance training, and, in fact, it will strengthen the muscles around your weakened joints and help you function better.
Special concerns: If your ankles, knees, and/or hips have been damaged, even walking might be too much of a strain, so stick to the other suggested activities. As for strength training, keep weights light enough to allow you to easily do ten reps, and increase weights very slowly. The resistance should never become too challenging, or you could further damage your joints.
DIABETES
Your exercise Rx: Because 70 percent of deaths from type 2 diabetes are a result of secondary heart disease, your prescription is the same as anyone trying to prevent heart disease: regular moderate- to high-intensity aerobic workouts. If you can safely tolerate moderately high-intensity exercise (7 or 8 on the Perceived Exertion Scale, pages 158–160), then go for it, because it’s best for lowering blood sugar. Both aerobic exercise and strength training improve insulin sensitivity, so incorporate both into your regimen. For more information on exercising with diabetes, see The Best Life Guide to Managing Diabetes and Pre-Diabetes or go to www.thebestlife.com/diabetes.
The Life You Want Page 29