Best Weight Loss Diet Plans to Lose Weight Fast ~Exercise Module 5

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Exercise Do’s and Don’ts

 

               Dr. Kevin Huffman

     American Bariatric Centers™


 

Learning Objectives

  • Things that you should do to improve exercise
  • Things that you should avoid in exercise
  • Bathroom exercises
  • Exercise activity

 

Things that you should do to improve exercise

  • Drink plenty of water before, during, and after exercise
  • Dress properly
  • Wear well-made shoes appropriate for your activity
  • Breathe when doing strength training

 

Things that you should not do during exercise

  • Bounce when you stretch
  • Wear rubber suits to increase sweating
  • Do straight leg sit ups — bend your knees
  • Exercise right after eating — wait 2 hours
  • Take a hot sauna, shower or steam bath immediately, wait 10 minutes

 

Bathroom Exercises

  • The following bathroom exercises can be used as supplemental activities to your exercise program. Or, they can be combined with stretching exercises to create routines to use on days you don’t plan to walk.

Toothbrush Tush Push

  • Music on, paste on brush.
  • Stand tall, feet apart and toes turned out
  • Toothbrush in hand – bend your knees and straighten in time to the music.
  • The American Dental Association recommends brushing for one to two minutes. Keep time to the music and do the toothbrush tush push for two minutes.

Towel Toner

  • Music on, stand with your feet apart.
  • Grab the towel, arms up and hold it taut behind your head.
  • Bend side to side, repeat 12 times to each side.
  • Make it fun – get into the beat with the music.
  • Music on, stand with your feet apart.
  • Exercise Module 5

Upside Down Toe Touches

  • Bend from the waist and dry your hair upside down.
  • Use your free arm to reach for your toes; count to 10.
  • Switch arms and use the other arm to reach for your toes; count to 10.
  • Do this until your hair is dry

 

Exercise Activity

  • Tomorrow, begin to do the Toothbrush Tush Push each time you brush your teeth. Do this for 3 days and HAVE FUN! Then, on the fourth day, add the Towel Toner after you do the Toothbrush Tush Push. Finally, the next time you wash your hair, try the Upside Down Toe Touches!
  • Increase your walking program to a 20 minute walk, 4 times per week. If you are already at this level, try a 25 minute walk,4 times per week. Remember to warm up and cool down. On the days you don’t plan to walk, do two stretching exercises and the bathroom exercised.
  • Be sure to take your heart rate before, during and after your walking routine. Continue to try to achieve a heart rate between the two numbers you calculated in Exercise Module 4. Remember, if your heart rate is below the lowest number, try walking a bit faster to increase the intensity of your walk (and your heart rate). If your heart rate is above the highest number, decrease the intensity of your walk to lower your heart rate.

 

Review Questions

  • Which of the following are things you should do when exercising.

–1. Drink plenty of water before, during, and after exercise

–2. Dress properly

–3. Wear well-made shoes appropriate for your activity

–4. Breathe when doing strength training

 

  • Which of the following are things you should not do when exercising.

–1.   Bounce when you stretch

–2. Wear rubber suits to increase sweating

–3.   Do straight leg sit ups

–4. Exercise right after eating

 

  • Which of the following are bathroom exercises?

–1.   Upside Down Toe Touches

–2. Running

–3. Towel Toner

–4. Toothbrush Tush Push

  • If your heart rate is above the upper limit of aerobic intensity should you continue to exercise and hope it drops?

–1. Yes

–2. No

Thank you

Dr. Kevin Huffman

           American Bariatric Centers™

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