How to Safely Build Exercise Programs for Increased Fitness Goals

8 04 2010

  Regardless of age, fitness goals, health, disabilities situation, or condition… Everyone has an interest in increasing fitness levels. Why? Because most of us at some point want to know how to loose weight, exercise, increase cardiovascular-circulatory health, get in better shape, etc., safely. I provide a 6 step process in which one should consider if interested in increasing fitness levels safelty, especially if all other diet-exercise products, gimmicks have failed you. It is also important to have a fail safe movement activity plan especially if you’ve come out of surgery, on the mend, or are in a rehabilitative process. Ensure you read the article in full at http://www.mirrorathlete.com, click the health repository tab. Also visit http://www.daretowalk.com site page and support our fitness and pain management outreach concept for all of those who take preventative measures to alleviate pain through walking.


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8 12 2010
Marc Woodard

1.My current fitness routine: Walking daily. I’m now able to walk 8-10 miles on any given day and 14 miles once a week. Within this time I go to the gym and may substitute a walk for aerobics conditioning on recumbant bike, walker, etc. This may/may not include Pilates stretches. Once to twice a week I try to work upper body mixed in with the walks. Upper body usually includes the following: Chest, biceps, tricepts, rotor cuff (shoulders) and ab crunches. All weight bearing exercises are high reps (12-15) and 2-3 sets each. I modify every weight bearing exercise to remove direct pressure on my back. So all exercise with weights braces the back to a stationary position. My biggest challenge with all my exercises: Ensuring I minimize aggravation to my entire back including my neck. For me, exercise is pain managed. This means I experience pain with all activity and exercise. However, to not exercise creates more pain. I choose less pain, so I’ve learned to pain manage around my pain trigger points. To do any less is not an option for me.

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