Have you considered having a look at some of the muscle magazines? They always have workouts from the pros. There are dozens and dozens of ways to train. You'll get lots of ideas from those guys. You can also check www.exrx.net for exercises for every muscle group.
Congratulations on your weight loss. How much your skin will tighten depends on your age, length of time the skin was stretched and how much it was stretched, how much weight you lost, amount of collagen and elastin in your skin, and genetics (you have no control over that). Lotions to tighten skin do not work. Aerobic and resistance exercise can help as it will tighten the skin to some degree, plus it will tighten and tone muscles under the skin, which can pull on the skin and help to tighten it. The thing is, you never know what the results will be until you give it a try. And like spot reducing for fat reduction, there's not a good way to target skin in specific areas. But no matter what, exercise is going to help you in many ways, even if you don't get all the skin results you want. And congratulations again on your weight loss. Good luck. RichView Thread
And although you want exercises for home, of course water classes and swimming would be excellent since it's non-weight-bearing. Check the Arthritis Foundation web site for the PACE program near where you live. PACE is a water class program sponsored by the Arthritis Foundation at locations around the country.View Thread
First I suggest straight leg raises to strengthen the muscles around the knee. To do them lie on the floor on your back, one knee bent, the other straight, hands palm down under the buttocks to support the low back. Contract the quadriceps on the straight leg first, then raise leg to the height of the other knee. Pause 1-2 second at the top, then lower leg but do not allow it to touch the floor. Repeat 10-15 reps, 3 sets. As you get stronger and can easily do 15 reps, use ankle weights. Start with one pound and work up. You should always be able to do 10-15 reps. As you get stronger, you may be able to progress to leg extensions, leg curls, leg presses, squats, and other exercises, but first you should get your leg stronger with the leg raises. Here is a slide presentation that will help.
www.collagevideo.com has some great DVD's for people with arthritis. I also suggest that you ask your doctor for a referral to physical therapy. A physical therapist is specially trained and can evaluate you and recommend specific exercises to help you. If you do this you'll know you're doing the right exercises. I don't want to recommend specific back exercises without seeing you move, so a physical therapist would be a very good idea. You would only need one or two sessions, and even if insurance didn't cover it, it would be a good investment.
A red face is common during a workout, particularly in people who have fair complexions, and is caused by dilation of the blood vessels in your face to help cool off your body. Muscles produce heat during exercise and the heat has to be removed from the body to prevent overheating (like a car that overheats). The body does this with sweat and dilation of blood vessels (vasoldilation). Some people sweat more to cool off while others cool off more by vasodilation and get a red face. There's nothing dangerous about it. You can try a cold wet towel on your face during exercise, and a fan, but you won't be able to entirely prevent it.
Nocturnal cramping (and daytime cramping) is common but the precise cause is not always easy to determine. It can be due to medications, nutritional deficiencies, poor circulation, dehydration, and other factors. Your doctor can help rule out medical issues (and ask your doctor about quinine as treatment as this can sometimes help nocturnal cramping).
And here are exercise and hydration guidelines from the American College of Sports Medicine and the National Athletic Trainers' Association are the following:
1. Pre-Hydration: Drink 17 to 20 fl oz of water or a sports drink 2 to 3 hours before exercise to enable fluid absorption and allow urine output to return toward normal levels. 7 to 10 ounces of water or a sports drink 10 to 20 minutes before exercise.
2. During exercise fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% body weight reduction. This generally requires 7 to 10 ounces every 10 to 20 minutes during exercise. More than 2% loss of body weight will affect performance, particularly endurance performance.
3. CHO concentrations greater than 8% increase the rate of CHO delivery to the body but compromise the rate of fluid emptying from the stomach and absorbed from the intestine. Fruit juices, CHO gels, sodas, and some sports drinks have CHO concentrations greater than 8% and are not recommended during an exercise session as the sole beverage. Excessive CHO can cause gas, upset stomach, and diarrhea. Carbohydrate consumption at a rate of app 30-60 grams per hour has been shown to maintain blood glucose levels and sustain exercise performance
4. Post-exercise hydration should aim to correct any fluid loss accumulated during exercise. Rehydration should contain water to restore hydration status, carbohydrates to replenish glycogen stores, and electrolytes to speed rehydration. A liter of water weighs app 2.25 pounds. You should weigh yourself nude before and after exercise to determine how much fluid you lose so you know how much to replace.
5. Include CHOs in the rehydration beverage during exercise if the session lasts longer than 45 to 50 minutes or is intense. Drinking 1 liter of a 6% CHO drink per hour of exercise will be adequate.
6. Inclusion of sodium in fluid-replacement beverages or salted snacks should be considered to help stimulate thirst and retain fluids under the following conditions: a. inadequate access to meals or meals not eaten; b. physical activity exceeding 4 hours in duration; c. during the initial days of hot weather.
Under these conditions, adding modest amounts of salt (0.3 to 0.7 g/L) can offset salt loss in sweat and minimize medical events associated with electrolyte imbalances (eg, muscle cramps, hyponatremia). Adding a modest amount of salt (0.3 to 0.7 g/L) to all hydration beverages would be acceptable to stimulate thirst, increase voluntary fluid intake, and decrease the risk of hyponatremia (low sodium levels) and should cause no harm.