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本帖被 左。微希 执行加亮操作(2011-12-20)
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Hello Everyone, I'd like to share my own workout experience and fitness tips with other Paiers. I think some of the workout instructions (movement descriptions) may be helpful if you happen to discuss them with your English speaking friends or co-workers.
One thing I have to admit is that I originally planned to post the contents in Chinese in the Fitness & Weight Loss Section of the Forum. However, in order to qualify as a member of the Weight Loss Diary group, I would need to open at least one new subject post and then accumulate a minimum of 30 postings afterwards. Well, since I have already started my workout and dieting session, I would like to keep track of what I do and eat everyday. And I believe having someone else to watch over me will help prevent me from giving up. Therefore, I chose to write my diary in English and post it at English Corner.
I hope you will enjoy reading this diary. Better still, I would be happy if there is something you can take away from it, whether it is an English phrase, a workout technique, a diet recipe, or even a new friend or two ^___^.
If you have decided to also go on a fitness program, to return to a healthier diet, please don't feel shy to share with me or other Paiers. That would make me feel accomplished.
So, here we go~
*******************************************
Date: 2011-11-23
Workout of the Day: Water Aerobics 水上有氧运动
It is raining and windy today. It didn't feel like a good day to exercise. However, I don't want to use bad weather as an excuse to not working out, not when it is only the third day since I restarted my weight loss journey. So I went to the local YMCA, put on my swim suit, stepped into the pool, and joined a group of senior ladies in the water aerobics class. (Oh, yes, those are women in there sixties or seventies. I felt a little out of place at first. But they were really welcoming and not surprised at all to see someone much younger to join them
)
To begin with, we need to find a spot in the pool where the water reaches right below the breast. This will give us enough floatation while maintaining stability.
We each grabbed a pair of water barbells (shaped like dumb bells, but made of foam. See product description at the end of this page) and started the session with resistance training and jogging in water.
1. Cross the barbells together (in a shape of a cross), and hold the center of the bars (the crossing point) with your right hand. Put your right arm by your right side and let the barbells float so that your upper right arm are parallel to the water and your right elbow is at a 90 degree angle. Put your left hand on your left hip and keep your feet shoulder width apart. Keep your back straight and slightly lift your chin. Keep your abs tight (also called "engage your core" or "navel in" in strength training or yoga classes).
Take a breath in, and while breathing out, slowly (on a count of two or three) push the barbells down into the water until your right arm is extended. Please make sure you don't lock your elbow, i.e., your elbow should be slightly bent (this will prevent your elbow from being injured or over worked). Breathe in again and slowly bring the barbells back to the surface on a count of two to three. Repeat this motion for twelve to twenty times (12-20 repetitions) and then switch sides (i.e., do the same thing again with your left arm).
2. Hold the crossed barbells in your right hand. This time, place your right hand behind you and let the barbells float so that your right upper arm is vertical to your body and your elbow is again bent at a 90 degree angle. Put your left hand on your left hip and keep your feet shoulder width apart.
The movements are similar to the ones in Set No. 1 above. And switch sides when you finished 12 to 20 repetitions on one arm. The key is to move slowly so that it is your muscles, instead of your joints, that are working against the water resistance. Slower motions also help prevent your muscles from bulging too if you are a lady and would like your arms to look slim and sleek.
3. Hold one barbell in each hand. Make sure you keep your hands flat and the bars are held between your thumb and index finger (虎口处). Stand on flat feet and keep your arms by your sides. Now, start running in place (原地跑步）while alternating your arms to push the barbells into the water. keep running and pushing for 1 to 2 minutes. Please don't forget to breathe. Your muscles need air (and that is why the exercise is called "Aerobics" because "aero" means air :P).
4. Hold your barbells the same way as in Set No.3. Stand on flat feet and this time place your arms and the barbells in front of you (your palms are facing the floor). Run in place and meanwhile alternate your arms in punching the barbells downwards in the front (I don't think it is possible to punch straight down, so please punch down to the front at a 45 degree angle or close to your body as long as your knees won't get hit by the barbells). Run and punch for 1 to 2 minutes.
5. Everything the same as in Set No. 4 except this time your arms move in a circular motion as if you were peddling a bike forward with your hands. Make sure the barbells stay below the water surface all the time for maximum resistance. Keep running and hand-rowing forward for 1 minute and reverse direction (hand-rowing backwards) for another 1 minute. Keep breathing.
**********************
Water gear used:
A pair of water barbells (Thera-Band Hand Bars):
Product description per swimoutlet.com: These buoyant barbells are ergonomically designed to adapt to many types of range of motion exercises that will increase your flexibility while strengthening the muscles in your upper back, abdomen, and upper extremities.
One thing I have to admit is that I originally planned to post the contents in Chinese in the Fitness & Weight Loss Section of the Forum. However, in order to qualify as a member of the Weight Loss Diary group, I would need to open at least one new subject post and then accumulate a minimum of 30 postings afterwards. Well, since I have already started my workout and dieting session, I would like to keep track of what I do and eat everyday. And I believe having someone else to watch over me will help prevent me from giving up. Therefore, I chose to write my diary in English and post it at English Corner.
I hope you will enjoy reading this diary. Better still, I would be happy if there is something you can take away from it, whether it is an English phrase, a workout technique, a diet recipe, or even a new friend or two ^___^.
If you have decided to also go on a fitness program, to return to a healthier diet, please don't feel shy to share with me or other Paiers. That would make me feel accomplished.
So, here we go~
*******************************************
Date: 2011-11-23
Workout of the Day: Water Aerobics 水上有氧运动
It is raining and windy today. It didn't feel like a good day to exercise. However, I don't want to use bad weather as an excuse to not working out, not when it is only the third day since I restarted my weight loss journey. So I went to the local YMCA, put on my swim suit, stepped into the pool, and joined a group of senior ladies in the water aerobics class. (Oh, yes, those are women in there sixties or seventies. I felt a little out of place at first. But they were really welcoming and not surprised at all to see someone much younger to join them
)To begin with, we need to find a spot in the pool where the water reaches right below the breast. This will give us enough floatation while maintaining stability.
We each grabbed a pair of water barbells (shaped like dumb bells, but made of foam. See product description at the end of this page) and started the session with resistance training and jogging in water.
1. Cross the barbells together (in a shape of a cross), and hold the center of the bars (the crossing point) with your right hand. Put your right arm by your right side and let the barbells float so that your upper right arm are parallel to the water and your right elbow is at a 90 degree angle. Put your left hand on your left hip and keep your feet shoulder width apart. Keep your back straight and slightly lift your chin. Keep your abs tight (also called "engage your core" or "navel in" in strength training or yoga classes).
Take a breath in, and while breathing out, slowly (on a count of two or three) push the barbells down into the water until your right arm is extended. Please make sure you don't lock your elbow, i.e., your elbow should be slightly bent (this will prevent your elbow from being injured or over worked). Breathe in again and slowly bring the barbells back to the surface on a count of two to three. Repeat this motion for twelve to twenty times (12-20 repetitions) and then switch sides (i.e., do the same thing again with your left arm).
2. Hold the crossed barbells in your right hand. This time, place your right hand behind you and let the barbells float so that your right upper arm is vertical to your body and your elbow is again bent at a 90 degree angle. Put your left hand on your left hip and keep your feet shoulder width apart.
The movements are similar to the ones in Set No. 1 above. And switch sides when you finished 12 to 20 repetitions on one arm. The key is to move slowly so that it is your muscles, instead of your joints, that are working against the water resistance. Slower motions also help prevent your muscles from bulging too if you are a lady and would like your arms to look slim and sleek.
3. Hold one barbell in each hand. Make sure you keep your hands flat and the bars are held between your thumb and index finger (虎口处). Stand on flat feet and keep your arms by your sides. Now, start running in place (原地跑步）while alternating your arms to push the barbells into the water. keep running and pushing for 1 to 2 minutes. Please don't forget to breathe. Your muscles need air (and that is why the exercise is called "Aerobics" because "aero" means air :P).
4. Hold your barbells the same way as in Set No.3. Stand on flat feet and this time place your arms and the barbells in front of you (your palms are facing the floor). Run in place and meanwhile alternate your arms in punching the barbells downwards in the front (I don't think it is possible to punch straight down, so please punch down to the front at a 45 degree angle or close to your body as long as your knees won't get hit by the barbells). Run and punch for 1 to 2 minutes.
5. Everything the same as in Set No. 4 except this time your arms move in a circular motion as if you were peddling a bike forward with your hands. Make sure the barbells stay below the water surface all the time for maximum resistance. Keep running and hand-rowing forward for 1 minute and reverse direction (hand-rowing backwards) for another 1 minute. Keep breathing.
**********************
Water gear used:
A pair of water barbells (Thera-Band Hand Bars):
Product description per swimoutlet.com: These buoyant barbells are ergonomically designed to adapt to many types of range of motion exercises that will increase your flexibility while strengthening the muscles in your upper back, abdomen, and upper extremities.
