Exercise for Strong Bones

Those were the words at the top of the page my friend Kristin sent me.

Exercise for Strong BonesExercise…

Up until this point, my entire exercise life could be summarized in a few words:  housework and an occasional walk.  And, as the technician had said, “Whatever you’ve been doing, it hasn’t been enough.”

So, Kristin came over and helped me get started with an exercise routine.  I began with 6-pound weights, a list of exercises, and Kristin’s encouragement to work out for 30 seconds and rest for 15 seconds.

I found a free app to help me with the intervals, and I think the fun of that app kept me going those first few days.  I found it at pushpress.com, and it has a great feature called Audio Assist.  I have no idea who these people are, but their encouraging voices tell me when to start and when to rest.  I chose the voice of Elyse Umeda, simply because hers was the most like Kristin’s of all the choices. 🙂  When I get all the way through my workout, that voice says, “Time!  Great job!”  Ah!  Music to my ears and to my tired muscles!!

pushpress app

This is how my routine looks now after working up just a bit.  I work for 40 seconds and rest 20, and my whole workout takes about 27 minutes.  I now work with 8-pound weights for my first cycle and then switch back to the 6-pounders, and I also wear 3-pound ankle weights.

My plan includes three days of this workout, three days of other exercise (once a week it’s 30 minutes of intense housework, sometimes it’s a vigorous walk, and occasionally it’s my regular workout exercises except without the weights), and one day of rest.

I feel my muscles.  I sure hope it’s helping my bones!!

weights

2 thoughts on “Exercise for Strong Bones

  1. kristin February 14, 2015 / 2:25 am

    Aw! You chose the voice that sounded the most like me! Keep it up! I am so proud of you!

    Liked by 1 person

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