Expert: Michele C. Blake-Jones - 3/22/2010

Question
Hi,
Kindly view my details below before i begin to explain my problem:
Age: 26 years
Origin: Asian
Height: 5 feet 5 inches
Weight: 51 Kgs
Lifestyle: Sedentary: My routine --> I wake up at 7:45am Five days a week, go to work, mostly sit at my desk (bit of walking to different rooms), come back home and just move around in my house mostly. I am a patient of Hyperprolactinaemia but I am not on drugs anymore as the doctor thinks i dont need it for now. I have stamina issues and very easily get tired. On the average I take 5 hours of sleep on week days and 8-9 hours of sleep on weekends.

I have always wanted to work out but the following reasons have made it impractical for me.

1. I  have tried exercising couple of times in the past - without warming up (as I lacked awareness), so my muscles would ache all over and I would not be able to continue my exercising any furthur.

2. I dont have a decent gym where I live, which means I will have to do everything on my own. Unfortunately I dont have a lot of know-how in exercising.

3. I own an Orbitrek elliptical Cycle at home as well ( You can cycle in both standing and sitting position with vertical handles for support, has adjustable resistance)

I am pretty desperate and need help. I am getting married in 6 months now.. I really dont have too much time. I am particularly focussed on getting my tum all flat..the abs. I dont have a pot belly or anything but my tummy is anything but flat. This is the area where i mostly want to work out and achieve results in the time that I am left with.

I would really appreciate if you could help me a bit. I came across the following stretching and abs exercises on the net. I need someone to help me. Would apreciate your help in making an exercise plan for me!

Warm up: http://www.womensheart.org/content/Exercise/stretching_exercise.asp

Abs:  http://www.angelfire.com/fl/JackCraig/ABS.html

Thanks in advance!

Answer
Hi Amnu,


Please contact with your medical doctor before or changing your exercise program.
Ask your doctor for additional resources.

Every workout should include a warm up (apprpx.8-12 minutes) and a final cool down stretch
To be healthy and fit, include aerobic activity such as walking, cycling, etc. for about 20-30 minutes, resistance training for all your muscle groups such as performing 1-set of 8-12 repetitions about 2-3 per week and static stretching after workout. Modified sit ups and watching what you eat with help with your tummy.

Congradulations on your wedding. Remember that your future husband already loves you as your are.
Focus on being a healthy wife. Make sure that your blood pressure, cholesterol, blood sugar, etc. are normal. The best gift to your husband is being healthy, functional and just simply alive.


Take care,
Michele