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How to Exercise When Exercising Hurts
You know you need to exercise. Maybe your doctor has told you, "You must start exercising!" You know how important it is, yet every time you try, you hurt. Maybe you hurt for a little while or maybe you hurt for days and you get discouraged from exercising at all. Exercise does help people in pain, but it needs to be the right kind and the right amount of exercise.
Some important things to remember:
1. Start slowly. If you exercise too much, too hard or too fast you will feel worse and it will be harder to make yourself exercise the next time. If your body is in pain, fatigued or weak, it will respond best to a gentle, slow approach.
2. Believe in your ability to get better. Wherever you are in terms of fitness level, you can increase balance, strength, muscle tone, endurance and range of motion if you work with your body rather than against it.
3. Treat your body like a good friend. this means exercising in a kind, enjoyable way. No bullying or forcing yourself!
4. Little bits count! Start exercising in short segments, maybe even three to five minutes, and very gradually add time. When I was very sick with chronic fatigue and fibromyalgia, I had to rest after walking up a flight of steps. Exercising at first for me meant walking slowly around my yard. Today, I climb mountains, hike, dance, lift weights and lead a vibrantly active life.
5. Just notice. Trust what you notice.Let your inner noticing, and your trust of yourself, guide you toward your best exercise.
You are the one who lives in your body. You are the one who can notice from the inside. When you notice and trust what you notice you become your own best teacher.
* Which activities and types of exercise make you feel better and which make you feel worse?
* What are the voices inside your head saying about exercising? Which voices are helpful and which ones are not?
6. Breathe!
* Move with the breath flowing freely in and out. No need to push the breath--just relax around it and give it room to flow all through the body.
* Breathe through the nostrils, not the mouth, whenever possible. (This calms the mind and prevents strain on the body.)
* Let your breath remind you when you are doing too much. When you are gasping and out of breath, slow down a bit so that you can work within your breath, As you gain stamina and lung capacity you will be able to exercise more and more vigorously while breathing easily and without strain.
* Let each exhale be a Letting-Go-Breath. Release tension, strain and discomfort as you breathe out: ahhhhh...
7. Work within your range of motion. Gradually this will extend and you will do more with ease. If you force muscles beyond their range of motion they will contract in fear and self protection.
8. Practice Relaxation-in-Action. Notice muscles that are unnecessarily tight and let them relax. How easy can you let each action be? Cats are fabulous movement teachers. Watch a cat move and imagine your own body: sleek relaxed, supple and powerful, moving with no extra tension exerted. 10. Avoid repetitive movements: especially when there is weight or pressure on the joints.
9. Have fun! Find a type of exercise that feels like fun to you. Use the buddy system and regularly walk with friends, meet friends at the pool, sign up for a class with a friend or make new friends in a class. How can you help exercising be more fun for you?
10. Choose an exercise class or DVD that has a gentle, therapeutic focus.
11. Go at your own speed. Sometimes in a group, or even watching an exercise DVD, you may be tempted to over-ride your own body wisdom to keep up or compete. When you are recovering from illness or dealing with chronic pain, it is vital that you listen to your body and work gently.
12. Use your powerful imagination wisely. Imagination can work for you or against you. Use yours to work for you by imagining what you want (strength, muscle tone, balance, energy and beauty) and by imagining yourself gradually gaining the ability to exercise more fully and more easily.
13. Warm your muscles. Warm muscles exercise more happily than cold muscles. Exercise in a comfortably warm room. Wear layers so you can adjust your body temperature. Use a heating pad on sore muscles before or while stretching them. Stretch gently in a warm bath or shower.
Remember-- your body is made to move! So, get moving- gently and kindly.
Start where you are right now; soon you will see improvement.
Don't give up! There are forms of exercise that can be helpful and enjoyable for you!
You will feel better with regular, gentle, intelligent exercise.
About the Author
Mind-body consultant and wellness coach, Lea Houston, MA, helps people with fibromyalgia, chronic pain and fatigue create lives of health, vitality and well-being. Get her free five part e-course, Relieve Your Pain and Reclaim Your Life Now! and a free subscription to her popular ezine, Self Care Celebration!, rich with soulful and practical resources, tips and inspiration at
http://www.SelfCareCelebration.com
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Methods of Group Exercise Instruction [With DVD] $49.6 Completely revised, "Methods of Group Exercise Instruction, Second Edition," highlights the commonalities of a variety of group exercise formats through common training principles, correction techniques, and safety. Comprehensive, practical, and research based, this text features applied learning through practical mini-teaching assignments that are referenced with demonstrations found on the DVD. Teaching techniques convey appropriate training for each muscle group and methods for warm-up, cardiorespiratory training, muscular conditioning, and flexibility. In addition, starter routines, modification strategies, and assessments are presented for eight class formats: hi/low impact, step training, kickboxing, sport conditioning, stationary indoor cycling, water exercise, yoga, and mat-based Pilates. Merging both text and video, the second edition is an in-depth and practical resource for beginning and preprofessional group exercise instructors working to improve their teaching skills and confidence. New to this second edition are the following features: -Three chapters discussing popular group exercise formats for sports conditioning, yoga, and mat-based Pilates -Research highlight boxes that share supporting research for the guidelines and procedures recommended in the text -Three skill levels of instruction for many formats featured on the DVD -DVD quizzes in the instructor guide for use in conjunction with the video segments -An expanded instructor guide and test package "Methods of Group Exercise Instruction, Second Edition," moves from theory to practice in a logical progression that is helpful for both students and methods course instructors. The text is also organized for easy reference, putting the techniques that group exercise instructors need to know at their fingertips. Part I of the text presents foundational knowledge for group exercise instructors, which is applied in part III of the book. An introduction to the field of group exercise instruction discusses differences between student-centered and teacher-centered instruction, presents research on group cohesion, and offers options for professional certificiation and continuing education. Insights on the evolution of group fitness, cultural influences, the instructor as role model, and basic business practices provide a deeper level of understanding that moves beyond the class routine to create a safe and enjoyable environment for all class participants. The final two chapters in part I present practical discussion of core concepts in class design and appropriate use of music, choreography, and cueing methods. Chapters in part II are aligned with the American College of Sports Medicine (ACSM) guidelines for the four components of health and fitness: warm-up and stretching, cardiorespiratory training, muscular condititioning, and flexibilty training. Special focus is given to presentation of muscle groups, joints, and proper exercise techniq |
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Step! Crackle! Pop! (DVD) $44.73 In Step! Crackle! Pop!, renowned group exercise leader Lawrence Biscontini explains and demonstrates three of his award-winning step combinations from international conventions in which he has participated. Appropriate for both exercise enthusiasts and fitness instructors, the DVD shows the rhythm, repeater, and direction variations of such skills as the “boomerang,� “balance repeater,� and “corkscrew. Among the benefits that performing the step combinations demonstrated in this DVD is designed to achieve: increased caloric expenditure and fat burning, enhanced level of coordination via arm and leg choreography, increased level of muscular recruitment through plyometrics, and entertainment of the exerciser’s “inner child�. Produced in cooperation with the American Council on Exercise. |
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STEP BY STEP BELLY DANCE BY LEILAINIA (DVD) $22.54 Artist: LEILAINIA Genre: Exercise/Fitness Rating: NR Release Date: 23MAR2010 |
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STEP BY STEP STRENGTH TRAINING BY KOLBER,PETRA (DVD) $22.54 Artist: KOLBER,PETRA Genre: Exercise/Fitness Rating: NR Release Date: 4MAY2010 |
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Step-by-Step Guide to SPSS for Sport and Exercise Studies $61.95 A Step-by-Step Guide to SPSS for Sport and Exercise Studies offers appropriate advice and an easy to understand guideto SPSS fopr all students studying for their undergraduate and postgraduate dissertations in sports and exercise. |
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Step Further - Drums, A (DVD) $26.43 Step Further - Drums, A (DVD) |
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STEP INTO LIQUID (DVD) $6.99 STEP INTO LIQUID (DVD) |
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Water Exercise Progressions (DVD) $62.64 Water Exercise Progressions presents a comprehensive overview of water exercise progressions for developing the musculature of both the upper and the lower body. Featuring two separate video programs—Upper Body Water Exercise Progressions and Lower Body Water Exercise Progressions, the DVD explains and demonstrates a variety of exercises that can be performed in shallow and deep water. The DVD also reviews how to apply sound biomechanical principles to a water-exercise class format. Produced in cooperation with the American College of Sports Medicine (ACSM). |
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Exercise and Diabetes (DVD) $44.73 Exercise and Diabetes explains how diabetes can be affected in a positive way by exercise. The DVD reviews how exercise can have a significant effect in helping diabetics control their disease and reduce their risk to life-threatening complications. Information and guidelines for health/fitness professionals concerning how to prescribe sound exercise programs for their diabetic clients are provided. The DVD explains why and how regular exercise can be sound medicine for diabetic sufferers when properly prescribed. Among the topics covered: blood glucose control (normal; diabetic), benefits of exercise for diabetics, risks of exercise for diabetics, how to avoid the risks of exercise how to avoid hypoglycemia, and exercise prescription for diabetics. Produced in cooperation with the American College of Sports Medicine. |
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Stronger Seniors: Core Fitness Chair Exercise (DVD) $28.67 STRONGER SENIORS-CORE FITNESS CHAIR EXERCISE(DVD) |
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Petra Kolber: Step-by-Step Strength Training (DVD) $34.56 Fitness expert Petra Kolber hosts this intensive exercise program designed to create lean muscle in all the body`s major areas, through two 10-minute segments and two 20-minute segments that can be mixed and matched to meet each viewer`s individual fitness goals and needs. |
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The Risks of Exercise Training (DVD) $44.73 The Risks of Exercise Training examines the degree to which exercise might be dangerous for “healthy� adults. The DVD reviews the historical risk of exercise-related complications occurring and examines the need for establishing and practicing emergency procedures to handle such situations should they arise. Among the topics covered: bad outcomes during exercise, the value of exercise according to the Greeks and Romans, “athlete’s heart�, historical risk of exercise-related complications, sudden cardiac death vs. myocardial infarction, and risk of complications in cardiac rehab. Produced in cooperation with the American College of Sports Medicine. |
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Women Performing Step Exercise with Handweights in Gym $29.99 Women Performing Step Exercise with Handweights in Gym - Photographic Print |
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Functional Exercise Training (DVD) $67.12 Functional Exercise Training explains and demonstrates exercise progressions for increasing the level of muscular strength and endurance for the primary muscles of the lower body, upper body, and torso. A progressive, functional exercise continuum for each of these key muscles is reviewed in detail. Features three separate video programs on one DVD: Lower- Body Functional Training; Upper-Body Functional Training; and Functional Abdominal and Lower Back Training. The progressive functional continuum presented in the DVD is applicable for group exercise instructors, personal trainers, and program directors. Produced in cooperation with the American College of Sports Medicine. |
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Bench Step Choreography: The Progression Method (DVD) $44.73 Bench Step Choreography: The Progression Method explains how to design creative choreography and build seamless combinations for bench step-exercise classes. The DVD demonstrates how the progression method can enhance student success and body awareness and build fun and excitement into a bench step class. Among the topics covered: what is the progression method?, why use the progression method?, basic movements, transitional elements, practical drills, creating movement, creating movement combinations, and applications to group-fitness classes. Produced in cooperation with the American College of Sports Medicine (ACSM). |
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Monitoring Exercise Training (DVD) $44.73 Monitoring Exercise Training presents a detailed overview of how individuals can determine whether their exercise program is working. The DVD reviews approaches to monitoring training that are designed to help individuals know whether their exercise program is achieving the desired results and whether they need to make adjustments in their training regimen based on the results of their evaluation. Among the topics covered: approaches to monitoring training, anaerobic threshold, How do athletes actually train?, evaluating training, and summary. Produced in cooperation with the American College of Sports Medicine. |
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Christi Taylor Totally Cool Step DVD $14.98 "This creative, heart-pumping workout is filled with unique combos." - Oxygen magazine. Christi Taylor's cool step choreography will inspire and challenge both beginners and exercise fanatics. It all starts with her Invisible Warm-up, which allows you to enjoy incredible cardiovascular training right from the beginning. It works by incorporating within the first 5 minutes vital movements that elevate the heart rate quickly for maximum calorie burn throughout your entire workout. This routine takes off instantly toward exciting and challenging step aerobic training. Bonus sections: Warm-up; Cardio; Abs. (DVD) approx. 1 hr. 48 mins. |
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Exercise Through Menopause (DVD) $44.73 Exercise Through Menopause reviews the role that exercise can play in dealing with the symptoms and increased health risks associated with traversing menopause. The DVD discusses what type of training should be included in an exercise prescription to help empower women in their midlife to take charge of their health and their bodies. Among the topics covered: physiologic changes and health effects associated with menopause, cardiovascular disease, osteoporosis, weight management, and pelvic floor issues related to menopause, exercise prescription guidelines for midlife women, and how to correctly perform pelvic floor (Kegel) exercises. Produced in cooperation with the American College of Sports Medicine (ACSM). |
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ACE's Guide to Traditional Aerobics and Step Instruction (DVD) by Lawrence Biscontini $71.6 In ACE’s Guide to Traditional Aerobics and Step Instruction, world-renowned group exercise leader Lawrence Biscontini shares some of his presenter secrets and techniques for putting together cardiovascular-improving classes. Featuring two separate videos (Intro to Hi-Lo Movement and Intro to Step Instruction), the DVD presents a detailed overview of how to create an exercise class that is both fun and effective. Produced in cooperation with the American Council on Exercise.2005, 80 minutes. |
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Dumbbell Exercise Training (DVD) $62.64 Dumbbell Exercise Training presents a comprehensive overview of how to perform upper-body and lower-body strength training exercises using dumbbells. Featuring two separate video programs—Dumbbell Exercise Techniques and Total Body Exercises with Dumbbells, the DVD offers information and instructional advice on techniques, errors, spotting, and progressions for performing dumbbell exercises. Produced in cooperation with the National Strength and Conditioning Association. |
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Stronger Seniors: Yoga Chair Exercise for Fitness (DVD) $28.79 STRONGER SENIORS-YOGA CHAIR EXERCISE FOR FITNESS FOR FITNESS (DVD) |
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The Importance of Exercise Intensity for Health and for Prescribing Exercise (DVD) $44.73 While the frequency and duration of exercise are the same for all persons, exercise intensity is more complex because it can be expressed in absolute terms (METs, Kcal/min) and in relative terms (%VO2 max, % 1RM). Disagreement exists whether exercise intensity should be expressed relative to a maximal value (%VO2 max, %HRmax) or to a submaximal value (% above or below the lactate or ventilatory threshold). The Importance of Exercise Intensity for Health and for Prescribing Exercise discusses the importance of exercise intensity for various health states, as well as its importance for prescribing exercise. Among the topics covered: definition and discussion of absolute and relative intensity of exercise, importance of exercise intensity for total mortality, coronary heart disease, serum lipids, stroke, hypertension, weight loss, type 2 diabetes mellitus, osteoporosis, and peripheral arterial occlusive disease, problems associated with high-intensity exercise, effect of exercise intensity and fitness on a) exercise duration and b) responses to exercise, and need for more detailed information in order to give more individualized exercise prescriptions. Produced in cooperation with the American College of Sports Medicine. |
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Discover Rebirthing - Complete Step-By-Step Guide (DVD) $12.43 A complete guide to the personal breathing technique therapy. A simple transformational, relaxed, deep & connected breathing process that awakens the body & soul's natural ability to heal itself through increased energy stimulating mental clarity, balance, emotional vitality and physical well-being. The use of this powerful breathing technique enables one to understand the way in which negative thoughts hinder personal growth. Is a complete healing guide to the origins, philosophy and practice of this personal breath meditative exercise, the breathing techniques of activation and release, and the healing of the deep tensions obsessions, compulsions and emotional trauma. As an alternative health therapy and enjoy the immediate benefits of fuller and freer breathing, reduced stress and increased aliveness, and the culmative longer-term benefits; releasing toxins, conscious breathing, increasing physical comfort full, free and conscious living, unraveling limiting psychological patterns, releasing deep-seated tensions in the body, healing the body and the breathing mechanism and spiritual well-being. |
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The Science and Practice of Exercise Prescription (DVD) $44.73 The Science and Practice of Exercise Prescription offers a detailed overview of exercise prescription as it relates to individuals of all ages and fitness levels. In a practical, easy-to-understand manner, the DVD explains and demonstrates objective and subjective ways to determine exercise intensity and to prescribe exercise. Among the topics covered: how age and attitude affect an individual’s overall fitness level, how to determine the “best� form of exercise, how to determine exercise intensity—objectively & subjectively, and how to apply the “art� of exercise prescription. Produced in cooperation with the American College of Sports Medicine (ACSM). |
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Exercise Prescription When There's No Exercise Test: The Talk Test (DVD) $44.73 Exercise Prescription When There’s No Exercise Test: The Talk Test details a unique way of prescribing exercise that can be useful when an exercise test is not available. The DVD reviews the steps involved in employing the talk test to prescribe exercise. Among the topics covered: exercise training, exercise prescription, training intensity, historical background—studies, and talk test for exercise RX. Produced in cooperation with the American College of Sports Medicine. |
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Slanted Riser For Original Step $65.04 Angled step riser designed specifically for use with the Original Club Stepâ„¢ From aerobic training to strength conditioning, the patented Slanted Riser will bring unlimited versatility to your workout A 90 minute DVD is included with three 30 minute exercise programs: Strength, Cardio & Interval |
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Understanding Exercise Purpose and Progressions (DVD) $44.73 Understanding Exercise Purpose and Progressions explores the differences between exercise progressions for training on land and training in water. The DVD also details how to create an effective exercise progression on either land or water. In addition, the DVD discusses how exercise progressions should be incorporated into the overall training regimen. Among the topics covered: 1978 ACSM guidelines, 1990 ACSM guidelines, 1994 healthy people update, 1998 ACSM guidelines, new science vs. old science, how does a muscle work, muscle group actions and progressions, gluteus medius, rhomboids, and triceps. Produced in cooperation with the American College of Sports Medicine (ACSM). |
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Upper-Body Exercise Techniques (DVD) $44.73 Upper-Body Exercise Techniques offers an easy-to-understand explanation of how to perform exercises for the upper body. The DVD primarily focuses on multi-joint, free-weight exercises. Instructional tips and guidelines on exercise technique, errors, spotting, and progressions for exercises like pull-ups and dips are also included. Among the topics covered: exercise considerations, benefits of upper-body exercise, warm-up, bench press, incline press, decline press, dips, military press, behind-the-neck press, upright rows, pull-ups, pull-downs, bentover barbell rows, barbell curls, and triceps extensions. |
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Slanted Riser for Original Step $73.98 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.SPRI's new Slanted Riser is an angled step riser designed specifically for use with the Original Club Step™. From aerobic training to strength conditioning, SPRI's patented Slanted Riser will bring unlimited versatility to your workout. A 90 minute DVD is included with three 30 minute exercise programs: Strength, Cardio and Interval. |
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Hip Hop Kidz Dvd $32.04 Learn the hippest, hottest dance steps! Taught in a clear step-by-step format by kidz this 30 minute DVD teaches a high energy dance sequence that's fun, easy, and great exercise too! Ages 8 and up. |
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Exercise and Aging (DVD) $44.73 Aging is a reality. While everyone ages somewhat differently, the key issue that individuals must consider is not whether they can extend the length of their life, but how they can improve the quality of their life. In other words, how are they going to live until they die? In Exercise and Aging, one of the most renowned exercise physiologists in the field provides his insights, thoughts, and suggestions for health/fitness professionals who work with older people. Among the topics covered: aging and life expectancy trends in the United States, physiological parameters that decrease with age, overview of a long-term UNLV epidemiological study of the effect of daily activity on coronary risk factors and the aging process, the health benefits of physical activity for older adults, and factors that should be considered when working with older adults. Produced in cooperation with the American College of Sports Medicine (ACSM). |
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The Art of Asymmetrical Exercise (DVD) $44.73 Muscle imbalances need to be addressed asymmetrically in order to create balance and symmetry. Everything, from the way individuals stand, lift, and carry, affects this asymmetry. The Art of Asymmetrical Exercise teaches assessment of hypermobility and rigidity, and how to correct problems involving asymmetry, from scoliosis to sports-related imbalances. Among the topics covered: warm-up, first movement, second movement, third movement, fourth movement, fifth movement, sixth movement, seventh movement, and cool-down. Produced in cooperation with Inner IDEA. |
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Step Lively DVD New $11.99 Step Lively DVD New Format: DVD Runtime: 88 Year: 1944 Studio: WARNER HOME VIDEO Director: Tim Whelan |