Adding Weights to a Workout Program

Don't use any hand weights when walking. I didn't listen and still kept using them, now I have a screwed up shoulder. Learn from my mistake.

I personally LOVE my weight vest. I have two of them. One is only eight pounds and I wear that when I run. I bought it at Wal Mart and it was about $25.00. I have a 20 pound vest that I bought years ago at Dick's Sporting Goods. That ran about $50.00 or $60.00.

I wear both when I row or walk on the treadmill. I like to run/walk at a drastic incline. I have worked myself up to almost 12.0 but alternate down to as low as 5.0 ( for running.) I also wear the 8 pound vest on the stair mill. Talk about a WORK OUT!

Good luck and take baby steps--they all add up! :)

I definitely recommend the Jillian Michaels workouts. I started with her front side dvd and then bought the backside dvd. I'm now working off of her website where she gives you a workout for each week. It's a total body workout. There exercises are relatively easy if you look at them independently, but sewn together in a plan - they really do test your whole body. And, the best news of all is that they can easily be done in your home.

Good luck!
L.

if you want to firm your backside, do squats.. you ll see a difference right away. additionally, squats also help you burn more calories since you are wking the largest muscles in your body (the leg muscles)
running does it too, but squats will also help..

You may want to invest in a weight bench. They are inexpensive and can be found at sporting good stores. This way, you can do free weights, but also, do leg curls both front and back.. Also, a bosu ball is great for balancing... you can for instance, balance on top and do hand weights at the same time.. they are also good to lay across and do situps in different positions (esp if doing one flat on the floor isn't comfy)..

good luck and congrats on that 25lb !! that is AWESOME

You should check out the video, " trouble zones" by Jillian micheals it is like 10 different 7 minute workouts and they are "supersets"( focusing of upper and lower body at the same time)mostly using 3 lb weights, but they ate specific to muscles groups, for example one circuit is called" thighs and triceps". You can do the whole routine or pick and choose.

I never get tired of talking fitness

Go to www.bodyforlife.com library tab for a weight training workout that incorporates all major muscle groups
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I use a program in the book "Strong Women Stay Young".

good for you! weights are a great work out to add to your aerobics, and your bones will thank you.
10-15 reps are plenty. i do a similar routine, as many reps as i can manage without losing form, then move onto another type of weightlift, and round i go. i can mange 2 or 3 full circuits in 30 minutes, working biceps, triceps, shoulder, delts, chest and throwing in a set of crunches (cuz my abs are sad.)
once you've done it for a while and are starting to notice results, you might try this. bump up your weights a bit more than you're comfy with. i use 15s at the moment. do your lifts ssssllllooooowwwwwly. you won't be able to do many. that's as it should be. keep the movements slow and controlled, and work until you feel yourself start to shake and your form will compromised if you don't stop.
bam! great results!
khairete
S.

Congrats on the weight loss so far! As far as the weight lifting, I'd recommend checking your local library to see if they have Dr. Miriam Nelson's books, among which are "Strong Women Stay Slim." Her work is geared specifically towards strength training for women. She has a great basic workout with hand weights plus tons of information about how to do the exercises properly to avoid injury and maximize the benefits of using weights. I used her workout routine when I first started using weights and was SO glad for the directions (plus it made a huge difference in my fitness).