By: Drs. Matthew and Michelle Mix
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Maintain Your Muscle
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Unless used, 5-7 lbs. of muscle tissue is lost every
decade of life
Maintain Your Metabolism
Muscle loss = 5% decrease in metabolism every
decade
Increased Metabolic Rate
1lb of muscle=35 calories/day
1lb of fat=2 calories/day

Increase Bone Mineral Density

Osteoporosis is a degenerative disease caused by
gradual loss of bone proteins and minerals
 Muscle condition = Bone Condition
 Weak Muscles = Weak Bones
 Strong Muscles = Strong Bones
 Improved Glucose Metabolism
 23% increase in glucose metabolism after 4 months of
strength training

According to Scientific American, exercise
improves memory by ramping up the creation
of new brain cells.
 June 2007
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Training Frequency

3 nonconsecutive days/week

Begin with 1 set of each exercise
 As you become more advanced, you may add a 2nd or
3rd set to stimulate more muscle development
 8-12 reps
 Change to heavier weight with few reps as well as lighter
weight with more reps every now and then
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ALWAYS WARM UP AND COOL DOWN

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Light movement (walking, cycling)
5-10 min to warm up body for work
5-10 min to cool down
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If you can’t complete at least 8 reps with proper
form = too heavy
If you can complete 12-15 reps with proper
form = too light
Progress gradually
Never sacrifice proper technique for a heavier
load
DRINK WATER BEFORE, DURING AND
AFTER

Use Correct Technique
No swinging, stay in control
 No bending of your spine (unless performing spinal
flexion and extension)
 Always keep cervical spine neutral
 Be mindful of joint angles and directions
 Never hold breath
 Never struggle to get that last rep in

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Shoulder Squeeze
Use bands and ball
 Keep back straight with 10 degrees movement in
forward or back motion maximum.
 Bands under feet
 Choke up on bands
 Breathe in when relaxing, out when contracting
muscle
 Elbows straight

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Rear deltoids
Use ball with bands under feet
 Feet narrow
 Choke up on bands
 Squeeze shoulders at maximum contraction
 Lean forward approx. 15 degrees

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Seated Row- Rhomboid muscles
Use bands
 Toes up, feet out
 Thumbs on top
 Back straight
 Elbows in

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Front Raise
Ball and bands
 Palms down (or thumbs up if shoulder problems)
 Feet close together
 Arms raise to eye level
 Arms lower to side, even if no tension

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Seated bicep curl
Choke up
 Palms up
 Upright seated position
 Shoulders back
 Curl up
 Elbow at side
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Push-Ups

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Roll out on ball
Thumbs point at your belly button

Tricep Dip
Hands on side of ball
 Bottom just off of ball
 Widen stance makes easier in beginning
 Dip down and back up again
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Cross-Leg Hip Lift
Calf of one foot on ball
 Bring bottom off of the floor and raise to the ceiling
 Hold position
 Relax back down
 Palms on floor
 Lift up before crossing leg
 Both sides
 Squeeze bottom when at top
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Hip lift with inner thigh squeeze


Feet apart till comfortable on ball
Lift up belly button to ceiling and squeeze thighs at
the same time
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Leg Curl
Roll ball to heals
 Lift belly button to the ceiling
 Roll ball in, push ball out
 Keep hips at same level the entire time
 Arms wide, palms down

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Leg Press
Feet comfortably on sides
 Push ball out to wall, and then knees in
 Ball lower may be more comfortable
 Back flat on ground
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Side- Lying Leg Lifts
Press hip into ball
 Arm down side of ball
 Leg closest to ball bent
 Outside leg straight
 Lift outside leg
 Abs tight entire time
 Press hip into ball each time you raise leg
 Be sure not to turn your hip out
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Leg Extension
Sit on ball
 Feet close together
 Extend leg
 Do not touch floor
 Hands on side of ball for stabalization
 Both legs
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