I stumbled on this when reading The Simple Dollar. He, Trent Hamm, talked about this website. It sounded interesting so I downloaded the chart (it doesn't make a lot of sense on its own, so if you're interested, go visit the link):
Rung | Bend | Sit up | Leg lift | Push up | Steps | Count | |
---|---|---|---|---|---|---|---|
1 | 2 | 3 | 4 | 2 | 105 | 1 | 30 |
2 | 3 | 4 | 5 | 3 | 140 | 1 | 65 |
3 | 4 | 6 | 6 | 3 | 170 | 2 | 20 |
4 | 6 | 7 | 8 | 4 | 200 | 2 | 50 |
5 | 7 | 9 | 9 | 5 | 225 | 3 | 0 |
6 | 8 | 10 | 10 | 6 | 255 | 3 | 30 |
7 | 10 | 11 | 12 | 7 | 280 | 3 | 55 |
8 | 12 | 13 | 14 | 8 | 305 | 4 | 5 |
9 | 14 | 15 | 16 | 9 | 325 | 4 | 25 |
10 | 16 | 16 | 18 | 11 | 350 | 4 | 50 |
11 | 18 | 18 | 20 | 12 | 370 | 4 | 70 |
12 | 20 | 20 | 22 | 13 | 390 | 5 | 15 |
13 | 23 | 21 | 25 | 15 | 405 | 5 | 30 |
14 | 25 | 23 | 27 | 16 | 425 | 5 | 50 |
15 | 28 | 25 | 30 | 18 | 440 | 5 | 65 |
I had a go last year sometime, but it fell through after not very long. I found the running, oddly enough, was what put me off. To put it bluntly, if I was going to run and do jumping jacks, I needed to be wearing a running bra; and if I had to change clothes to do something that was only going to take 15 minutes, I couldn't be bothered. As I already run something like 15-20 miles a week, I decided not to worry about that part, but to concentrate on the other exercises.
I have no noticable upper body strength! However, if I want to be able to carry the things I want and have the muscle to stand erect, shoulders back and all that, I need to get some.
I used to be the queen of stomach crunches; Bill remembers when I did about 200 a day. Then I got really obsessed with running, lost a bunch of weight and had no tummy to speak of. When I didn't have anything I needed to hold in, I lost my motivation to do all those crunches! So now I'm finding sit ups a bit of a challenge.
There has just about never been a time when I couldn't bend over a touch my toes, mainly because I have relatively short legs! Well, and flexibility seems to be my natural gift. I start each of my bends by stretching upwards and bending back just a bit (thankfully I have no back problems). I remember Bill talking about little old ladies who had lost the ability to fix their own hair: they couldn't reach and hold their arms up above their heads anymore. I don't want that to happen to me anytime soon!
The idea is to spend at least 4 days on each rung, more if needed. I've been averaging about 6-7 days on each, just to be sure I'm not pushing myself too hard. I can manage the bends easily enough, and the leg lifts and sit ups are do-able. It's the push-ups that hold me back! I wouldn't even swear that I have good form, but I'm pleased as anything to be 'up' to 4 of them; paltry I know, but definitely progress.
I can do all of the exercises in my PJ's, my jeans or my running kits, and it takes so little time that it's hardly any bother at all, but I feel really pleased with myself when I've done it. Almost best of all -- after feeling fitter -- is no gym membership, no special clothes or equipment....a frugal exercise if ever there was one!
1 comment:
Thank you for sending me this link! What a cool idea. You're right, being able to do this in whatever clothes we happen to be wearing is vital. I've been going to a twice weekly lunchtime strength building class and am thrilled to now be able to do a few proper push-ups. I just wish all the crunches were helping as much around the middle!
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