PING Rudy

Try googling "Nina and dumbbells" in this group. She posted a nice
routine...can't remember if it involved a swissball, though.

Mogget wrote:
|| I wonder if I could ask your opinion, please? (Apologies if this
|| isn't your area).
||
|| I need to get back to the resistance training, but I am getting to
|| the gym approximately never. I've got some dumbbells & a Swiss
|| ball, and I wonder how to get myself a basic routine with these.
||
|| Any chance you could please list some good exercises for me to do at
|| home? If I don't recognise the name, I can google it :-)
||
|| It doesn't have to be a thorough bells-and-whistles routine. Just
|| the major muscle groups will do nicely. When I'm fitter and
|| stronger, I can tweak it.
||
|| Many thanks,
|| --
|| Mogget, the Churl in the Puce Greatcoat

Here is the link to what Nina posted:

http://tinyurl.com/9dvl

Mogget wrote:
|| I wonder if I could ask your opinion, please? (Apologies if this
|| isn't your area).
||
|| I need to get back to the resistance training, but I am getting to
|| the gym approximately never. I've got some dumbbells & a Swiss
|| ball, and I wonder how to get myself a basic routine with these.
||
|| Any chance you could please list some good exercises for me to do at
|| home? If I don't recognise the name, I can google it :-)
||
|| It doesn't have to be a thorough bells-and-whistles routine. Just
|| the major muscle groups will do nicely. When I'm fitter and
|| stronger, I can tweak it.
||
|| Many thanks,
|| --
|| Mogget, the Churl in the Puce Greatcoat

In message <[email hidden]>, Roger Zoul
<[email hidden]> writes

Quoted message said:

Here is the link to what Nina posted:

http://tinyurl.com/9dvl

Awesome. Thanks Roger.
--
Mogget, the Churl in the Puce Greatcoat

Mogget said:

I've got some dumbbells & a Swiss ball, and I wonder how to get myself a
basic routine with these.

http://www.stumptuous.com/weights.html

specifically, http://www.stumptuous.com/program8.html

Hi, Bint.

This is a site Nina often recommends to women starting out with
weights. Great pictures, good advice and several beginners routines.

http://www.stumptuous.com/weights.html

Aramanth

Mogget said:

I wonder if I could ask your opinion, please? (Apologies if this isn't
your area).

It is my area now... since you've been gone I've become a
personal trainer and have been working for several years now.
That's why I don't have as much time to spend on-line.

Quoted message said:

I need to get back to the resistance training, but I am getting to the
gym approximately never. I've got some dumbbells & a Swiss ball, and I
wonder how to get myself a basic routine with these.

Yes you can, in fact by doing a some free weight work while on
the Swiss ball (SB) you end up working our core muscles (abs and
back) while working the targeted muscle group (i.e.. shoulders or
chest) a bit more than if you where simply standing or lying on a
bench. Plus there's a lot of variation that you can do with a SB
to help you progress. I often have beginners doing pushups using
the SB because it can make it easier then if they did it the
standard way, then over time you change the leverage and it can
become harder then if you did push-ups the standard way.

Quoted message said:

Any chance you could please list some good exercises for me to do at
home? If I don't recognise the name, I can google it :-)

I'd highly recommend you look into getting a couple of books that
focus on training with a SB. I haven't come across anything on
line that explains SB work very well. I've got a few of books,
but I'm not sure any of them are "THE BEST" on SB training. The
one that had the most information and was laid out with
beginners, intermediate and advanced (plus a seniors) workouts
was "Swiss Ball For Strength, Tone and Posture" by Maureen Flett.
However most of my practical learning came from another
trainer/ physical therapist who's worked with Swiss balls for a
long time.

In fact if you could afford the time and money it would take I'd
suggest you read up on training with a Swiss ball, then pay to
visit a trainer who has experience with SB work. But I understand
that that might not be possible. So what I'd suggest would be to
first start working on getting your abs and back stronger
before you start to do a lot of free weight work on the SB. Take
a couple of weeks to work on getting your core muscles strong
first. You don't want your core to be the weak link in your
workout with SB. Use some of the standard free weight advice
others have posted then combine the SB work with the free weight
work after your core has some strength and endurance.

I think you'll be surprised how much you can do with SB. In fact
if someone was starting out and didn't have the money for a gym
nor the space for a home gym, a SB and free weights is exactly
what I'd suggest.

--
Rudy - Remove the Z from my address to respond.

"It is better to die on your feet than to live on your knees!"
-Emiliano Zapata

Check out the a.s.d.l-c FAQ at:
http://www.grossweb.com/asdlc/faq.htm

RRzVRR said:

It is my area now... since you've been gone I've become a
personal trainer and have been working for several years now.
That's why I don't have as much time to spend on-line.

This should be good.

Quoted message said:

Yes you can, in fact by doing a some free weight work while on
the Swiss ball (SB) you end up working our core muscles (abs and
back) while working the targeted muscle group (i.e.. shoulders or
chest) a bit more than if you where simply standing or lying on a
bench.

Bull. The only thing you can get out of a Swiss ball workout that yu cannot
get on a stable platform is "real" trainers laughing at you.

I have this picture of this idiot standing on a Swiss ball with 55 pounds
overhead. He thought it was cool. I thought it was sheer stupidity.

Swiss balls came from the physiotherapy world. They should stay there.
"Trainers" who use Swiss balls out to be shot on sight. They are unneeded,
useless, potentially dangerous and financially unnecessary.

Hi Rudy!

Can you reccommend exercises for me-my abdominal muscle seperated during my
last pregnancy, and am waiting to be sure about possible pregnancies before
I have it repaired. What should I avoid?

Glitter Girl
"RRzVRR" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Mogget said:

I wonder if I could ask your opinion, please? (Apologies if this isn't
your area).

It is my area now... since you've been gone I've become a personal trainer
and have been working for several years now. That's why I don't have as
much time to spend on-line.

Quoted message said:

I need to get back to the resistance training, but I am getting to the
gym approximately never. I've got some dumbbells & a Swiss ball, and I
wonder how to get myself a basic routine with these.

Yes you can, in fact by doing a some free weight work while on the Swiss
ball (SB) you end up working our core muscles (abs and back) while working
the targeted muscle group (i.e.. shoulders or chest) a bit more than if
you where simply standing or lying on a bench. Plus there's a lot of
variation that you can do with a SB to help you progress. I often have
beginners doing pushups using the SB because it can make it easier then if
they did it the standard way, then over time you change the leverage and
it can become harder then if you did push-ups the standard way.

Quoted message said:

Any chance you could please list some good exercises for me to do at
home? If I don't recognise the name, I can google it :-)

I'd highly recommend you look into getting a couple of books that focus on
training with a SB. I haven't come across anything on line that explains
SB work very well. I've got a few of books, but I'm not sure any of them
are "THE BEST" on SB training. The one that had the most information and
was laid out with beginners, intermediate and advanced (plus a seniors)
workouts was "Swiss Ball For Strength, Tone and Posture" by Maureen Flett.
However most of my practical learning came from another trainer/ physical
therapist who's worked with Swiss balls for a long time.

In fact if you could afford the time and money it would take I'd suggest
you read up on training with a Swiss ball, then pay to visit a trainer who
has experience with SB work. But I understand that that might not be
possible. So what I'd suggest would be to first start working on getting
your abs and back stronger before you start to do a lot of free weight
work on the SB. Take a couple of weeks to work on getting your core
muscles strong first. You don't want your core to be the weak link in
your workout with SB. Use some of the standard free weight advice others
have posted then combine the SB work with the free weight work after your
core has some strength and endurance.

I think you'll be surprised how much you can do with SB. In fact if
someone was starting out and didn't have the money for a gym nor the space
for a home gym, a SB and free weights is exactly what I'd suggest.

--
Rudy - Remove the Z from my address to respond.

"It is better to die on your feet than to live on your knees!"
-Emiliano Zapata

Check out the a.s.d.l-c FAQ at: http://www.grossweb.com/asdlc/faq.htm

Glitter Girl said:

Hi Rudy!

Can you reccommend exercises for me-my abdominal muscle seperated during my
last pregnancy, and am waiting to be sure about possible pregnancies before
I have it repaired. What should I avoid?

Glitter Girl

When was your last pregnancy? I hope that it was recent. Did
your doctor diagnose this separation?

What happens is that the tendon between rectus muscles separates.
See: http://www.exrx.net/Muscles/RectusAbdominis.html
So you need to encourage that tendon's repair and not hinder it.
You want to avoid ab work that would cause the connecting
oblique muscles to pull upon the rectus -- so that you're not
pulling the the tear further apart or keeping it from repairing.
Things like side-bends, twisting motions and the like will work
your obliques and that could cause you more of a problem.

I haven't worked with anyone who's had your problem so I don't
have anecdotal proof on what helps. That said there are some
exercises that are suppose to help with this condition. Here's
one site that explains the ab work that should help.

http://www.maternitycenter.com/articles/post1.html

Good luck.

--
Rudy - Remove the Z from my address to respond.

"It is better to die on your feet than to live on your knees!"
-Emiliano Zapata

Check out the a.s.d.l-c FAQ at:
http://www.grossweb.com/asdlc/faq.htm

Glitter Girl said:

Can you reccommend exercises for me-my abdominal muscle seperated during my
last pregnancy, and am waiting to be sure about possible pregnancies before
I have it repaired. What should I avoid?

Everything. I quit having clients do ab exercises since all this BS about
"core strength" training is BS. You can't do a thing except flop around
like a fish out of water if you don't have this "core" to begin with.

Avoid every kind of stressful exercise until either you are healed or your
physician clears you.

And please, don't ask a "personal trainer" for medical advice much less
take it. These guys have bought their worthless certifications which are a
sham in the industry.

In message <[email hidden]>,
RRzVRR <[email hidden]> writes

Quoted message said:

Mogget said:

I wonder if I could ask your opinion, please? (Apologies if this
isn't your area).

It is my area now... since you've been gone I've become a personal
trainer and have been working for several years now. That's why I don't
have as much time to spend on-line.

<Snip>

Very many thanks.
--
Mogget, the Churl in the Puce Greatcoat

may last pregnancy was 16 months ago, and yes, it was diagnosed by my
midwife, but I was told the seperation was too severe to correct with
exercise alone, that I would definitely need surgery....

Glitter Girl
"RRzVRR" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Glitter Girl said:

Hi Rudy!

Can you reccommend exercises for me-my abdominal muscle seperated during
my last pregnancy, and am waiting to be sure about possible pregnancies
before I have it repaired. What should I avoid?

Glitter Girl

When was your last pregnancy? I hope that it was recent. Did your doctor
diagnose this separation?

What happens is that the tendon between rectus muscles separates. See:
http://www.exrx.net/Muscles/RectusAbdominis.html
So you need to encourage that tendon's repair and not hinder it. You want
to avoid ab work that would cause the connecting oblique muscles to pull
upon the rectus -- so that you're not pulling the the tear further apart
or keeping it from repairing. Things like side-bends, twisting motions and
the like will work your obliques and that could cause you more of a
problem.

I haven't worked with anyone who's had your problem so I don't have
anecdotal proof on what helps. That said there are some exercises that
are suppose to help with this condition. Here's one site that explains
the ab work that should help.

http://www.maternitycenter.com/articles/post1.html

Good luck.

--
Rudy - Remove the Z from my address to respond.

"It is better to die on your feet than to live on your knees!"
-Emiliano Zapata

Check out the a.s.d.l-c FAQ at: http://www.grossweb.com/asdlc/faq.htm

Glitter Girl said:

may last pregnancy was 16 months ago, and yes, it was diagnosed by my
midwife, but I was told the seperation was too severe to correct with
exercise alone, that I would definitely need surgery....

Glitter Girl

Sorry to hear you'll have to have surgery. Ask your doctor is
doing the suggested ab work will do any harm... and as I wrote
talk to your Dr. about how oblique work could be a problem.

--
Rudy - Remove the Z from my address to respond.

"It is better to die on your feet than to live on your knees!"
-Emiliano Zapata

Check out the a.s.d.l-c FAQ at:
http://www.grossweb.com/asdlc/faq.htm