Elainemd.com "What it takes to be healthy" exercise

Exercises

Exercises

Remember do no harm and use your common sense as to how much you can physically handle. If you can
only do one cycle, do only one. Then slowly over weeks try to build up to the recommended cycles.

A cycle is considered to be all the different movements from start position back to same start position. The
suggested number of repetitions is only a recommendation. You can do as many or as few as you want.
Typically a good work out for strength and stretches would be 10 repetitions of each exercise. Then repeat
each exercise 3 times. As for the aerobics, try to build up to a total of 20 – 30 minutes at your target heart
rate. Some strength exercises can be included as aerobic.

Use music or TV to help pass the time. The type of kitchen chair you use will depend on your height, comfort
level, weight and balance. Please use your common sense.

Click on the exercise to link you to an explanation of technique. If you are still not completely clear about
technique of the exercises, consult a qualified exercise trainer or coach.

Using weights are optional but it does provide a harder work out. The weight you use should be comfortable
for you. When doing repetitions, it is better to use lighter weighs. This helps to prevent injury.

There are more exercise details in my book, What it takes to be Healthy.

Important Precautions

Please note the following important precautions before doing these exercises.

Not all exercises are suitable for everyone, and this or any exercise program may result in injury. Consult with
your doctor before embarking on any exercise program.

To reduce the risk of injury, never force or strain during exercise. If you experience pain or discomfort or
shortness of breath during exercise, stop immediately and consult your doctor.

Women who are menstruating should not practice inverted poses, back bends, or vigorous standing poses.
Pregnant women should not practice twists or any abdominal tightening poses. Other special cautions may
apply to individuals with specific health issues. You should consult your doctor to find out if any special
restrictions apply to you.

Elainemd inc. cannot guarantee that this exercise program is safe and proper for every individual.

Any liability, loss or damage in connection with any use of this program or products, including but not limited
to any liability, loss or damage resulting from the products or performance of the exercises demonstrated
here, or the advice and information given here, is expressly, disclaimed.