Exercise with Mike Turner

  

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Michael Turner, BSc(Hons),Grad B.A.C.R.

(British Association for Cardiac Rehabilitation)

Cooling Down after exercise

 

Patient Safety Information

Please wear loose, comfortable clothing and   sensible footwear.

Do not eat a heavy meal 2 hours before exercising.

If you are diabetic – Please check your blood sugar prior to/after exercising

Do not do the exercises if you are unwell eg: have a cold).

Home Exercise Programme, This complements any home walking

Warm Up – The warm up should take 15 minutes.  Walking about the house/garden is one of the easiest ways to warm up at home.  You should start slowly and gradually build up the pace.

The Main Circuit (approx. 20/30 minutes) – The circuit consists of Cardiovascular (CV) exercises that raise your heart rate and Active Recovery (AR) exercises that provide rest intervals.  As you progress you can gradually decrease the number of AR activities that you do in the circuit.  Aim to follow the same level at home as you have been undertaking at the cardiac rehab programme.

On the AR activities you can use light  weights to make this harder, such as empty water bottles.  You can fill them with some water to increase the weight/resistance.

You should feel that your body is warming and working, your breathing and heart rate may quicken but you should still be able to talk comfortably.  If you feel you could sing and whistle as well then you are probably not working quite hard enough.

Cool Down – You should cool down for at least 15 minutes.  Again this can easily be done by walking around the house/garden, gradually decrease your pace.  You should include some stretches that you have been shown at the cardiac rehab programme.

 

Walking-

    

C V 1

 

Walking up and down the hall way.

Walk for 1 minute and gradually build up to 2 minutes.

                                                               

 

     

AR 1

Bicep Curl

Stand with arms hanging down.  Hold light hand

weights and turn your palms forward.

Bend alternate elbows slowly.

Repeat 10-15 times.

 

                                                         Heel Digs

A R 1

Exercise: Heel tap with each foot

Arms by side

Repeat for 1 minute gradually increase to 2 minutes.

 

 

A R 2

 Forward Reach

Lifting arms up to shoulder height and reach

alternate arms forward.

You can use a light weight to progress this exercise.

Repeat 10-15 times

  

C V 3

  Knee Lifts 

Stand.

Alternate knee lifts.

Repeat for 1 minute gradually increase to 2 minutes.

                                                         Side Bends

A R 3

Feet apart, soft knees. One hand on hip and

reach other hand above head. Lean slightly to

side.Hold stretch for 5- 10 secs.

Repeat stretch 2 times (to both sides).

Hold to a point of discomfort, you should not

feel pain.

Breathe easily. Repeat for 1 minute.

Alternatively keep both arms by side and bend to the

side.                                                     

 

                                                    Step Ups

C V 4

Stand.

Walk up and down 1st step.

Repeat for 1minute gradually increase to 2                                                    Minutes.                                                     

 

A R 4

 Upright Row

Stand with feet apart.  Hold a stick or weight with

both hands close together

Lift the stick/weight to your chin.  Your elbows

should point outwards and upwards while doing

the exercise.

Repeat 10-15 times.  

                                                    Lunge Behind

C V 5

 Stand straight.

Take a step backward and bend your knees. Return

to the starting position.

Repeat for 1 minute gradually increase to 2                                                                    minutes.                                                     

                                                    Lateral Arm Raise

A R 5

Standing with hands by your side.

Lift both arms sideways and take them back down

to the starting position.

Repeat 10 times

(only lift arms as far as is comfortable)

Please Note

Not all exercises are suitable for everyone. Adjust these exercises to suit your own fitness level. Before you begin  please get advice about doing the exercises, from your Doctor.  Mike Turner and the ELHSG disclaim any liability in connection with the exercises and information given here.


Tai Chi British Legion Hall Louth   Tuesday 9.30 am 11 am
Phase IV British Legion Hall Louth Thursdays 10.00 am – 11.00 am


 

 

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