HOME GYM

Bad news:  over the age of 35 you start to lose muscle mass if you don’t do strength exercises.

Good news:  there is no need to join a gym or spend a fortune on equipment you’ll never use.

 Slow and controlled is the order of the day.  Fast and furious and you risk injury.

I don’t have the space here to explain how to do the exercises.  Let me know if you’re not sure and I’ll post a picture.

HEALTH  AND  SAFETY

  • warm up before doing exercise.  Try marching on the spot or go for a walk for 10 minutes.  Be fairly vigorous.
  • never stretch cold muscles.  Always stretch at the end of an exercise session.

KITCHEN  CHAIR

One of the best pieces of equipment you have in your house.  Can be used for

  • sitting and standing up quickly
  • sitting and standing slowly
  • triceps dip
  • knee extension
  • hip abduction
  • hamstrings stretch
  • one leg balance
  • Most exercises for arms can be done seated in a kitchen chair if you have difficulty standing.

CANS/BOTTLES

Anything that is fairly heavy (doesn’t need to be hugely heavy) and fits in the hand.  You shouldn’t have to struggle.

  • biceps curls
  • triceps extension
  • lateral raise
  • upright row
  • shoulder press

BODY  WEIGHT 

Use the weight of your body to help strengthen muscles.

  • side bends
  • plank
  • superman
  • crunches
  • press-ups
  • lunge

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