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LIFESTYLE 3 WISE MONKEYS

LIFESTYLE3WISEMONKEYS

Exercise

EXERCISE FOR LIFE

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 )

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

# 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.

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

# 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

# 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

# MUSCLES PUMP LYMPH FLUID ( IMMUNE SYSTEM )

# EXERCISE , YES FOR " NO "

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

# EXCERCISE AND STRESS RELIEF

 # CORRECT & SAFE EXERCISE FOR LIFE

EXERCISE HUB

EXERCISE , then COOLDOWN , then STRETCH

SOME SLOW WARM-UP OPTIONS

  • MARCH ON THE SPOT
  • WALK UP & DOWN STEPS or STAIRS
  • STAR JUMPS

THE FOLLOWING SLOW , LOW INTENSITY , LOW RESISTANCE ACTIVITIES WILL ENHANCE FALL PREVENTION

EXERCISE FOR LIFE

CORRECT & SAFE STRETCHING & EXERCISING

" 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 

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

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

PRE-ACTIVITY = SOME SLOW WARM-UP OPTIONS

  • MARCH ON THE SPOT
  • WALK UP & DOWN STEPS or STAIRS
  • STAR JUMPS

THE FOLLOWING SLOW , LOW INTENSITY , LOW RESISTANCE ACTIVITIES WILL ENHANCE FALL PREVENTION

KITCHEN SINK =

• GOOD MORNINGS 

( MY KITCHEN SINK HAS A ROUNDED FRONT EDGE , IF YOURS IS SQUARE THEN PLACE A FOLDED TOWELL OVER THE EDGE ….. SIGHHHHH …… EVEN MORE COMFORT)

NOTE: THE PIVOT POINTS FOR THIS MOVEMENT ARE THE HIPS BALL AND SOCKET JOINTS AND THESE MUST BE ABOVE THE EDGE OF WHAT YOU ARE LEANING AGAINST….. SO…. IF THE EDGE OF YOUR SINK IS ABOVE THIS PIVOT POINT THEN FIND SOMETHING ELSE LOWER TO LEAN ON THAT WILL NOT SUDDENLY MOVE WHEN YOU ARE LEANING ON IT ( DO NOT STAND ON ANYTHING TO GAIN HIEGHT ). 

• PUSH-UPS 

KITCHEN SINK PUSH-UPS = THESE WILL STRENGTHEN THE UPPER BODY TO HELP PROTECT FROM STRIKING SOMETHING IN THE EVENT OF A FALL

• CALF RAISES ( RAISE BOTH HEELS OFF FLOOR )

KITCHEN CHAIR ( THE CHAIR BACK AGAINST A WALL , I SUGGEST A TOWEL BETWEEN CHAIR & WALL ) =

  • SEATED TRUNK ROTATIONS
  • BOTH LEGS STRAIGHTEND AND LIFTED OFF FLOOR
  • ROLLED UP PILLOW SQUEEZED BETWEEN KNEES
  • “ HANDS UP “ POSITION , KNUCKLES & FINGERS TO WALL
  • UPVC. PIPE ACROSS THIGHS , PRESS DOWN ON PIPE EITHER SIDE OF UPPER LEGS

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

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

STANDING WITH BACK AGAINST A WALL

 SOME AFTER EXERCISE COOLDOWN OPTIONS

  • SLOW DOWN BY INCREASING THE TIME BETWEEN THE MOVEMENTS BY 1 SECOND UNTIL 15 SECONDS LAPSE
  • 2 MINUTE SLOW WALK

STRETCHES

STRETCHES = IMPORTANT FOR RETURNING MUSCLE LENGTH TO ITS PRE- ACTIVITY LENGTH ( IF MUSCLES ARE ALLOWED TO STAY SHORT THEY WILL PULL THE SKELETAL FRAME OUT OF CORRECT ALIGNMENT , RESULTING IN BENT KNEES , BENT FORWARD AT THE HIPS , ROUNDED SHOULDERS , HUNCHED BACK = OUCH )

# STRETCHES

  • WRIST MUSCLES STRETCH

  • CALF = STRAIGHT LEGS , FEET FLAT ON FLOOR , BODY ABOUT 45* AND UPPER BODY LEANING ON KITCHEN SINK

  • QUADS = ONE HEEL TO BUTTOCK WITH KNEES TOGETHER , LEANING AGAINST KITCHEN SINK or MORE COMFORTABLE = LAY ON YOUR SIDE ON BED
  • HAMS = 2 CHAIRS = SIT ON ONE CHAIR WITH STRAIGHT LEGS AND FEET ON OTHER CHAIR
  • UPVC. PIPE , ALSO SHOWING CORRECT WAY TO HOLD PIPE BETWEEN THE PALMS OF THE HANDS

  • PECS. STRETCH = 32mm Diam. UPVC PIPE

( ALSO SHOWING CORRECT WAY TO HOLD PIPE BETWEEN THE PALMS OF THE HANDS )

  • UPVC. PIPE FOR FLEXIBILITY & RANGE OF MOTION MOVEMENTS

NOTE: THE MOVES 1 TO MOVE 5 ARE ONE CONTINOUOUS SLOW SMOOTH MOVEMENT

  • STANDING POSTURE STRETCH = STAND WITH YOUR BACK TO A WALL WITH HEELS , BUTTOCKS, AND BACK OF HEAD TOUCHING THE WALL . THIS WILL STRETCH TIGHT MUSCLES THAT ARE PULLING THE HEAD FORWARD AND DOWN

BENEFITS OF EXERCISE HUB

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