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Exercise? For me 403 Forbidden ,
exercise became a no brainer when I was staring at 40, overweight, and a
sedentary wheelchair user for over 33 years. It was time for action. And action
is exactly what I got when I met Delia Carper, a personal trainer and dietitian.
I know what you are thinking: Who can afford a personal trainer? But at this
point in my life, I believed I could not afford not to hire one. At my age and
with a long term spinal cord injury (SCI), I was a prime candidate for diabetes,
heart disease, blood clots, continued loss of range of motion and mobility. It
was time to get busy and make a lifestyle change. Carper explained to me the
ways to begin an exercise program. One choice was to go to a health club that
was willing to purchase adaptive equipment. Another way was to exercise at home.
She stressed that I needed cardiovascular exercise and strength training for a
complete exercise program. Working out in a gym sounded daunting to me; so I
chose to start doing it at home. Because I had done no physical activity for so
long, Carper said I needed a transition phase to strengthen key muscle groups
and increase my range of motion through simple stretching exercises. For
example, she suggested using my own body weight for movement and increased
circulation before trying to use weights. I wanted to jump in with weights, but
she said I should begin with simple body movements, and as I grew stronger we
would add some weight. Stay Focused As you begin any exercise program, pace
yourself and be alert to your breathing rate 403 Forbidden ,
heart rate, and how you feel in general. Ideally, you want to work your way up
to an hour workout session (for example, cardiovascular and weight training
activities) three times a week. An excellent way to make sure you are not
overexerting is to purchase a heart monitorsports watch at a local
sporting-goods store. As you begin to exercise, do not get discouraged. If you
are only do two minutes of an activity during your work out session, that is
fantastic. Everyone has to start somewhere. Carper emphasized that to build
muscle endurance and tone, which will improve your ability to perform repetitive
tasks with less muscular fatigue, you should perform exercise with lighter
weight and higher repetitions (i.e., 15 reps X 3 sets). To gain muscle strength
and power, use heavier weights and fewer repetitions (i.e., 8 reps X 3 sets). As
the exercise becomes less challenging, the weight can be increased followed by
an increase in repetitions. Schedule a day to rest between workouts, and do not
work the same muscle group two days in a row. You may have to use trial and
error to establish appropriate weight. Remember, you should be able to complete
three sets of your desired repetitions through a pain free range or motion.
People with SCI must maximize the strength and endurance of existing or weak
functional muscle groups without causing overwork injuries. By performing a
variety of exercises 403 Forbidden ,
you can prevent overuse injuries alleyballs, or other practical items around
your home. You can also make a small investment in exercise bands, medicine
balls, or weights that can be purchased at a sporting-good store, Wal-Mart,
Target, etc. As I said before, I was uncomfortable going to a gym so I started
out in my home with soup cans, small weights, and exercise bands. Ready,
Set 403 Forbidden ,
Exercise! Before beginning an exercise program, have a physical examination to
identify exercise restrictions