|
Foreword
Introduction
Chapter 1: What Can Exercise Do for
Me?
Chapter 2: Is It Safe for Me to
Exercise?
Chapter 3: How to Keep
Going
Chapter 4: Sample Exercises
Endurance Exercises
Strength Exercises
Arm Raise (animated)
Chair Stand (animated)
Biceps Curl (animated)
Plantar Flexion
Triceps Extension (animated)
Alternative "Dip" Exercise For Back of Upper Arm
Knee Flexion (animated)
Hip Flexion
Shoulder Flexion
Knee Extension
Hip Extension
Side Leg Raise
Balance Exercises
Plantar Flexion (animated)
Knee Flexion
(animated)
Hip Flexion
Hip Extension
Side Leg Raise
(animated)
Anytime/Anywhere
Stretching Exercises
Hamstrings
Alternative Hamstring Stretch
Calves
Ankles
Triceps Stretch (animated)
Wrist Stretch
Quadriceps
Double Hip Rotation (animated)
Single Hip Rotation
Shoulder Rotation
Neck Rotation
Chapter 4: Summary
Chapter 5: How Am I doing?
Chapter 6: What Should I
Eat?
Appendix A: Target Heart
Rate
Appendix B: Exercise Plan
Appendix C: Activity and Progress Charts
Weekly Schedule (PDF file) [PDF help]
Daily Record: Endurance and Flexibility (PDF file) [PDF help]
Daily Record: Anytime, Anywhere and Balance (PDF file) [PDF help]
Daily Record: Strength/Balance (PDF file) [PDF help]
Monthly Progress Record: Endurance,
Lower Body, and Balance (PDF file) [PDF help]
Monthly Progress Record: Strength/Balance (PDF file) [PDF help]
Appendix D: Resources
| 
