FALL RIVER, Massachusetts
United States
Dean Junior College, Franklin, Ma.
Oklahoma City University, Oklahoma City, Oklahoma and Roger Williams University, Bristol, R.I.
Degrees- A.S./B.S. - Physical Education, Recreation and health B.S.- Criminal Justice & Sociology
25 yrs. of Law Enforcement experience as a Police Officer and Federal Police Officer- retired in 1994
20 yrs. of Emergency Medical Services experience as an EMT on an ambulance - retired in 1993
Now- A Personal Fitness Trainer and Endurance Sports Trainer- working with senior citizens and disable people training them in their homes. Over 7 yrs. in Fitness and Physical Education
Swansea, Massachusetts
WWW.Freewebs.Com/ECDucy
WWW.Fitnessvalle.Com - on Yahoo, click on trainers in the Northeast, click on Ma
There isn't anything you can not accomplish. The only limitations that are on you - Are the one's you put on yourself!
Want a Great Resistance Training Workout?Want a Great Resistance Training Workout?
Try the 12 Second Sequence Workout! You get a good strength and conditioning workout without getting large bulky muscles. You also increase your endurance while losing weight. This workout should only be done twice a week, with 2 days inbetween your workout days. You will work every muscle group (Bicepts, Tricepts, Chest, Abs, Shoulders, Neck and Traps, etc.) You can use ankle weights and dumbbells for this workout. The ankle weights (plus squats) will work your lower body, while the dumbbells work the upper body. The workout generally takes about 30 to 45 minutes depending on the number of exercises you do.
You always use the proper form when doing the exercises, in order to get the maximum out of each exercise. For example: if you are doing curls, you do the lifting to a very slow 10 second count. When you get to the point of maximum resistance, you hold the position for 2 seconds, then you lower the weights again, to a very slow 10 count. Each exercise is done in the same way. 10 seconds up with the weight, 2 second hold and 10 seconds down with the weight. You never do more than 5 reps to each set, and generally you don't have to do more than 2 sets of each exercise. Start off gradually with only 1 set. You will be sore! So build up gradually (over a couple of weeks) to 2 sets on each exercise. When you are finished with each exercise (curls, bench press, etc.) only wait 1 minute to 1 and a half minutes before you move on to the next exercise. ALWAYS EXHALE ON THE LIFTING OF THE WEIGHTS AND INHALE ON LOWERING THE WEIGHTS, otherwise the exercises could raise your blood pressure. NEVER HOLD YOUR BREATH WHILE LIFTING WEIGHTS. Again, it can raise your blood pressure considerable.
When you do the exercises in this manner, you will be using stabilizer muscles in addition to the muscle group you are trying work. Generally, within two to three weeks you will be losing weight, firming up, building strength and endurance. You also have to eat right for this to work. Your diet should consist of the 40/40/20 ratio- 40% Protein, 40% Carbs and 20% Fat. Avoid real starchy foods at night, eat more vegetables and try to eat small amounts, but eat every 3 hours- to jump start you metabolism.
You are interested in body building, building large muscle mass. Most Seniors are not interested in that. They are interested in building endurance and lean muscle fiber; regaining balance, flexibility and improving their overall health.
The process of the 12 second sequence is a two part process. The two parts are the use of a "slow cadence movement" and "static contraction" The slow cadence moves are the slow 10 second count up and down and the static contraction is the holding of the weight at the maximum tension point for 2 seconds. The weight is kept light as most seniors are not into heavy weight lifting, plus with heavy weight it is much more difficult to do the slow cadence lifting. During these two proceedures (slow cadence lifts and static contractions) you use all of the stabilizer muscles that are attached to the primary muscle groups that you are working, therefore also working and building up the stabililizer muscles. Keeping the weight light also adds an element of cardiovascular workouts. The proper way to do these exercises is in a circuit fashion with no rest or a maximum of only 1 minute rest inbetween each individual exercise. You do the 5 reps, then no more than a 1 minute rest and move on to the next exercise. You will feel spent after the workout as you have used more muscles (both the major muscle groups and stabilizer muscles), plus you have done a cardio type of lifting. The cardiovascular portion of the workout will be burning fat and calories which will jump start your metabolism and in turn burn more fat and calories. Remember the heart is also a muscle. The cardio will be good for the heart. Many seniors really can not lift heavy weights and this could not only injure them but cause problems with the heart, especially if they are on certain types of medications that don't allow their heart to work to it's maximum. Diet also plays a part in the workouts
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