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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #13, 2008 — Progressive Push-Up Power
(Please click here to see a visual of this fit tip)
One of my girlfriends that I grew up with, Michelle, asked me to focus some of my fit tips on ways overcome the side effects of menopause. I can write a book about that (and I am!)! Many of you have heard me say over and over how important strength training really is. Strength training helps to slow down the aging process, increases your metabolism to burn calories and fat and helps to prevent debilitating diseases such as osteoporosis. Most important, strength training helps you to manage the process of menopausal fluctuations.
Strength training simply means you make your muscles work harder than they normally do. One of the best ways to strength train is to use your own body weight against gravity. Push-ups are one of the best exercises ever invented! Push-ups strengthen, tone and tighten your chest, upper back, lower back, shoulders, arms, and core muscles. WOW! What a bargain! You can work multiple muscles at the same time!
I've met many women who either don't know how to do push-ups or have fears that they will fall flat on their face. No need to fear! You can and should do your push-ups progressively. Here are 2 tips:
- Position: The closer you are to the floor, the more challenging the push-up. Start with your hands against the wall, shoulder width apart. Keep your body straight from head to toe. Your heels will raise up off the floor. Bend your elbows so your chest presses toward the wall. Then straighten your elbows keeping them soft (never lock your joints!)
- Progress to place your hands on a table or counter.
- Progress to place your hands on a chair.
- Progress to your knees on the floor with your hand on a step.
- Progress to place your toes on the floor and your hands on a step.
- Progress to place your knees on the floor and your hands on the floor.
- Progress to place your toes on the floor and your hands on the floor.
- Progress to place your toes on a step and your hands on the floor.
- Repetitions (reps): Start with 8-10 reps, 2 times per week
- Progress to 10-20 reps, 2 times per week.
- Progress to 2 sets of 10-20 reps, 3 times per week.
- Progress to 2 sets of 10-20 reps, 4 times per week.
- Progress to 3 sets of 10-20 reps, 4 times per week.
There you have it. Progressively performing your push-ups can not only give you physical power. It can also give you the power to help manage the process of menopause.
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
You Go Girl!
Resources:
www.LynneBricks.com
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