fandomsecrets | [ SECRET POST #2458 ]

⌈ Secret Post #2458 ⌋

Warning: Some secrets are NOT worksafe and may contain SPOILERS.

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[Aneurin Barnard playing Richard III in The White Queen]

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03.

[Leverage]

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04.

[Pokemon]

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[Discworld]

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[legend of korra]

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[The Young Protectors]

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[Animal Crossing]

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[Men in Black]

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[The Rivers of London]

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[Teen Wolf]

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12.

[Welcome to Night Vale]

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Notes:

Secrets Left to Post: 02 pages, 026 secrets from Secret Submission Post #351.
Secrets Not Posted: [ 0 - broken links ], [ 0 - not!secrets ], [ 0 - not!fandom ], [ 0 - too big ], [ 0 - repeat ].
Current Secret Submissions Post: here.
Suggestions, comments, and concerns should go here.

Flat | Top-Level Comments Only

Hello F!S, I come to you in my time of need. I am looking to get in shape. Build some muscles. Get fit. I don't really care about weightloss, though I am overweight. It's more about getting fit for me. I am sadly the very opposite of fit or in shape and am very much lacking any muscles. :( So I ask you, what are some simple to do at home exercises or routines to start building muscles and getting in shape?

To make things trickier, I have joint problems so anything too active is out. I learned the hard way that I can't do any Tae-Bo/Kickboxing type of things if I want my hip to stay in the joint and pain free. :/ I also have back issues that make regular crunches/sit-ups rather painful and not productive.

I have no access to a gym and no money to purchase equipment, but I know there are probably a bunch of things I could be doing to at least get started.

Any suggestions, links, helpful words of advice very much welcome!

I do this in the mornings to give me some much-needed limbering.
http://arliss.tumblr.com/post/60247134545/tonedbellyplease-this-is-what-i-do-every

I dunno why it says 'toned belly', it has nothing to do with crunches and stuff. You can, in your own home, do some weight stuff. Get some half-gallon jugs and fill them with water and lift them; do 'push ups' off of a wall, standing, instead of down on the floor (to start), and if you have access to safe space outside, you can go for walks. Just make sure you have decent shoes (not expensive, just not falling to pieces) and/or some inserts in your shoes to cushion your joints.

That is adorable and helpful, thank you for the link! Definitely something I can handle.

I've been going on walks and doing knee push-ups, though it doesn't feel like those are doing much. Is there a way to do push-ups wrong? I'll have to research.

Thank you!

Yes, it's quite easy to do a push-up wrong. If your back is not straight or your elbows are going out to the side when you go down instead of back, that's not correct.

Hm, I thought I was keeping straight but now I'm wondering if I just wasn't paying enough attention to position and posture. Thanks for the tips!

You're welcome!

I think the only way to do them 'wrong' is if you let your butt go up really high? You're supposed to be as flat as you can manage. I suppose, too, that moving your hands out further apart or closer together would also change what muscles were working.

On-the-knee pushups are still good exercise. If your back permits, you could also lay flat on your back, put both legs straight up and then slowly lower them. The lower you can go, the more work for your stomach, just make sure your shoulders/neck stays on the ground, don't let your back arch up really high, and if you feel pain, bring your legs back up. Try doing five, nice and slow, as a start - sort of a reverse crunch that might be better for your back issues.

That's a good idea - the leg lifts/reverse crunch type of thing. I looked it up and definitely looks like something that I can handle and will be great for getting fit.

I'm going to have to pay more attention next time I do the knee pushups and really pay attention to my pose. I'm thinking I haven't been doing them 'right' to get the maximum benefit.

If the knee-pushups are getting you tired, keep doing them. If you can do more than 20 or 30 or so without breaking a sweat, it's time to graduate to real pushups. If you can manage a couple of real pushups, try this program:

http://www.hundredpushups.com/week1.html#sthash.a0yHjPgs.dpbs

By the end of it, you'll definite be seeing real results.

Also, you've got to walk briskly for walking to be of much help. After 20 minutes of walking, your heart rate should be around 120 beats per minute. If it isn't, you need to walk faster.

Oh interesting. That's certainly a goal to work towards!

Sorry I wasn't clear, the walking is great! I walk briskly and hike with my dog and I love it, I meant that I didn't think the push-ups were doing anything. But now I'm thinking I've probably been doing them wrong.

Tai Chi, maybe? It's supposed to be good for joint problems and flexibility, and a good teacher will help you work out how to modify your routine if there are some things you just can't do. Not sure whether it would help much with building muscles, but at least it's motion?

I've tried Tai Chi before and it was almost too slow for me, but that might have been a problem with the specific program. I'll have to check out if there are any free classes in the area or videos online. Thanks for the suggestion!

I'm horrible about working out so I have no real advice, but the one thing I can say is avoid crunches. My doctor says they're one of the worst exercises you can do, especially for people that have hip or low back issues.

Haha, good to hear since I can't actually do them. Now there's no guilt!

You can take a look over at a YouTube account called Lionsgate BeFit (http://www.youtube.com/user/BeFit).

They have plenty of workout videos with many different exercises and a lot of them (that I have seen at least) don't require any equipment and can be done at home.

I'm not sure if you have to subscribe to the account or not to see all of their videos (as I am a subscriber myself), but if I remember correctly I could see quite a lot of them before subscribing.

Thank you! I'll check it out and see what they've got.

I like the POP Pilates videos on youtube. No equipment needed for most of them, and her attitude works for me--mix of encouraging cheerleading and "don't you dare punk out now! I don't care if your arms are tired!" the vids are usually between 3 and 10 minutes long, and I usually do one or two a night--some focus one area, some are more general.

Oh, that sounds perfect for me. Thank you!

Please don't just start doing random exercises you find online, especially since you have joint problems. I know you mentioned money is an issue, but you could seriously injure yourself if you do the wrong exercises. Find someone (doctor/physical therapist/trainer) who has some knowledge of/experience with exercise physiology, and maybe check to see if there's someone in your area who does Neurokinetic Therapy (http://neurokinetictherapy.com/certified-practitioners). It's primarily a physical therapist/trainer thing but there are some doctors (mainly ones that specialize in sports medicine) that do it as well, and a physician is more likely to be covered by insurance. They'll be able to give you specific exercises that won't flare up your joint issues or cause you to injure yourself.

Assuming you don't have awesome insurance that you've already met the deductible on, you'll probably have to pay at least a little, but it'll cost a lot more in medical bills if you do the wrong thing and hurt yourself. Find a professional who's qualified. Don't just take the advice of random strangers online who may or may not have any clue what they're talking about.

I'll look into that for the future, thanks! But right now I have no insurance and only have a very low paying part time gig. But don't worry, I'm very familiar with my own limits and am very slow and careful when trying new things. Thank you for the concern! :)

[ SECRET POST #2458 ]

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