Workout for the week

As a reminder, perform each exercise for 15-20 seconds, approximately 15-20 repetitions. All movements should be slow and measured, use a 3 count. Count to 3 on the “down” movement, and 3 on the “up” movement. While you are performing the exercises have your dog practicing their “sit” and “watch me’s.” Between each exercise walk at varying speed for 2 minutes. Try to increase the speed at which you are walking, and increase the number of faster paced walks. Hold your leash in your right hand, and treat with your left. The goal is to treat when your dog is walking beside you on a loose leash. Make use of obstacles such as benches, tables or trees to walk around, the variety of pace and direction will help keep your dog focused on you. When you make a right circle speed up your pace a little so your dog will learn to speed their pace to stay beside you, and with left circle slow your pace.

Be sure to bring water for both you and your dog. Take water breaks every 10-15 minutes. I find it easiest to set the dog’s water dish near a bench. I can then place my water bottle close, and we can both take a water break. You may want to print this article off and place it near the water so you can refresh your memory of the exercises.

This routine should take you approximately 35-40 minutes to complete.

Start with a 5 minute warm-up, walk at your normal pace for several minutes, then at a faster pace. Your dog should be on a loose leash, walking beside you.
 

Toe-in calf raises – Have you dog “sit” either in front or beside you. Have your treat ready and ask them to “watch me.” Point your toes in, and raise up onto the balls of your feet.

Toe-out calf raises – Have your dog “sit” in front of you. Have your treats ready and ask them to “watch me.” Stand with your feet shoulder-width apart, point your toes out, and lower yourself to a squat position. Raise onto the balls of your feet.

Wall squat - have your dog "sit" or "down" close to you.  This way you correct them if necessary.  Put you back against a sturdy wall and slide down until your in a position as if your sitting in a chair.  Hold this position as long as you can - as least for 20-30 seconds. 

Toe touch – Have your dog “sit” or “down” in front of you. Depending on your dogs reliability, you may want to be closer, or release the leash. You don’t want to get pulled over!! This is a surprisingly difficult exercise, but a great one for total leg strength.  Bending forward and keeping your back as straight as you can, reach down and touch near your toes. Complete 10 – 12 reps raising your right leg, complete your 2 minute walk, then complete 10 – 12 reps raising your left leg.

Repeat the entire workout 2 times.  After the second workout cool down for 3-5 minutes, stretch and you're done!!

Mary Manka

Push Ups n PawS, LLC

Workout for the week

Hopefully everyone has been exercising with their dogs, and both you and your pup are getting used to the exercises and commands.

As a reminder, perform each exercise for 15-20 seconds, approximately 15-20 repetitions. All movements should be slow and measured, use a 3 count. Count to 3 on the “down” movement, and 3 on the “up” movement. While you are performing the exercises have your dog practicing their “sit” and “watch me’s.” Between each exercise walk at varying speed for 2 minutes. Try to increase the speed at which you are walking, and increase the number of faster paced walks. Hold your leash in your right hand, and treat with your left. The goal is to treat when your dog is walking beside you on a loose leash. Make use of obstacles such as benches, tables or trees to walk around, the variety of pace and direction will help keep your dog focused on you. When you make a right circle speed up your pace a little so your dog will learn to speed their pace to stay beside you, and with left circle slow your pace.

Be sure to bring water for both you and your dog. Take water breaks every 10-15 minutes. I find it easiest to set the dog’s water dish near a bench. I can then place my water bottle close, and we can both take a water break. You may want to print this article off and place it near the water so you can refresh your memory of the exercises.

This routine should take you approximately 35-40 minutes to complete.

Start with a 5 minute warm-up, walk at your normal pace for several minutes, then at a faster pace. Your dog should be on a loose leash, walking beside you.
 

Push ups with a leg lift– Have your dog “sit” beside you, or underneath you. Gently lower your chest to the object using the 3 count, then raise yourself using the 3 count. While you are in the “up” position raise one leg as high as you comfortably can. Complete your 2-minute walk and complete another set raising the other leg.

Bicycles - Lay on the ground and have your dog sit or lay beside you. Rest your hands behind your head and raise your legs off the ground.  Bring your knee and opposite elbow together then touch the other side.
 

Lunge - Have your dog sit or down.  If they are fairly reliable in their "stay" have them on a longer leash.  If they are still learning stay, have them close to you so you can correct if necessary.  Step either forward or backward with one leg.  Stepping back is a little easier on the knees.  Slower lower your body until your front knee is bent at a 90 degree angle. Be sure your knee does not go forward of your toes.  Complete 12-15 lunges on one leg, walk for 2 minutes, then complete 12-15 lunges on the other leg. 
 

 
 
Arm raises - Have your dog sit or down close to you.  Slowly raise your arms to shoulder height.  For added difficulty use light weights.  Raise your arms 25-30 times. 
 

Complete 3 sets of each excercise. Then walk for 3-5 minutes as a cool down and you’re done!! 

Basic exercises

Here is a workout that includes some basic exercises with some basic obedience commands.

Try to perform each exercise for 15-20 seconds, approximately 15-20 repetitions. All movements should be slow and measured, use a 3 count. Count to 3 on the “down” movement, and 3 on the “up” movement. While you are performing the exercises have your dog practicing their “sit” and “watch me’s.” Between each exercise walk at varying speed for 2 minutes. Remember to hold your leash in your right hand, and treat with your left. The goal is to treat when your dog is walking beside you on a loose leash. Make use of obstacles such as benches, tables or trees to walk around, the variety of pace and direction will help keep your dog focused on you. When you make a right circle speed up your pace a little so your dog will learn to speed their pace to stay beside you, and with left circle slow your pace.


This routine should take you approximately 35-40 minutes to complete.

Start with a 5 minute warm-up, walk at your normal pace for several minutes, then at a faster pace. Your dog should be on a loose leash, walking beside you.

Squats – have your dog sit either in front or beside you. I find if you’re just starting it’s easier to have them sit in front in case you need to correct them. Have your treat ready and ask them to “watch me.” Stand with your feet shoulder-width apart. Slowly lower your body, and push the hips back using the 3 count. Your weight should be centered over your heels or mid-foot. Don’t let your knees go forward over your toes.

Arm circles – Have your dog “sit” either in front or beside you – again I find it easier to have them in front. Have your treats ready and ask them to “watch me.” Now complete your arm circles. Raise your arm to shoulder height, start with small circles, and work toward larger circles. Circle each arm forward and backward. Between each set walk for 2 minutes. So you’ll forward circle left arm, walk, forward circle right arm, walk, backward circle left arm, walk and backward circle right arm, walk.

Leg kickbacks – You’ll need to find a rail, table, or use the back of a bench or chair to help with your balance. Have your dog “sit” beside you. Raise your leg to the rear as high as you comfortably can and use the 3 count. Don’t allow your upper body to fall forward. Complete one leg, walk, then complete the other leg.

Push ups – If it’s been awhile since you’ve done a push-up, find a railing or something a little higher. To challenge yourself find a lower object. Have your dog “sit” beside you, or underneath you. Gently lower your chest to the object using the 3 count, then raise yourself using the 3 count

Toe-in calf raises – Have you dog “sit” either in front or beside you. Have your treat ready and ask them to “watch me.” Point your toes in, and raise up onto the balls of your feet.

Toe-out calf raises – Have your dog “sit” in front of you. Have your treats ready and ask them to “watch me.” Stand with your feet shoulder-width apart, point your toes out, and lower yourself to a squat position. Raise onto the balls of your feet.

Seated sit-ups – Find a ledge or a bench. Have your dog “sit” or “down” in front of you. Place your hands behind your head. Gently pull your stomach muscles in as tight as you can, keep your back straight, and move your upper body forward.

Walk for 3-5 minutes as a cool down and you’re done!! But feel free to challenge yourself and repeat the workout. Try to perform the workout at least 3 times during the week.

Don’t worry about perfect obedience. The goal should be that your dog sits, downs, or stands quietly close to you while you perform the exercise. It’s only natural that your dog may want to look at distractions and in my program this is OK, as long as they remain close to you. I have found that some dog breeds or personalities find it difficult to sit or down during the exercise components. Again, this is OK!! As long as your dog remains close to you, in the long run it makes no difference if they are sitting or standing. Realistically, most people want to be able to take their dog with them to various new places, and have them to remain close with no pulling. Remember, it’s all about having fun!! Your dog will catch on quickly, just give them a little time and practice.

Time to grab the leash and get the lead out!!

Mary Manka

Owner, Push Ups n PawS, LLC

The benefits of exercising with my dog.

In my last couple blogs I've introduced the concept of Push Ups n PawS, or exercising with your dog, and given a sample "core" routine.  In this blog I'd like to talk more about the benefits of exercising with your dog, and give you some tips on getting started. 

Lets start with one of the most important benefits, better health for you and your dog. To not mince words, overweight and obesity is considered epidemic  in both people and their pets.  The Center for Disease Control reports that over half of the population is either overweight or obese.  Roughly 40% of the adults in the United States do not participate in any leisure time activities, and less than 1/3 engage in the recommended 30 minutes of physical activity per day. The Association for Pet Obesity Prevention reports that 44% of our dogs are either overweight or obese.  OK, OUCH! That may have hurt to read.

The good news is, The Office of the Surgeon General reports that physical activity in conjuction with calorie reduction contributes to weight loss, and that regular physical activity is extremely helpful in the prevention of overweight and obesity and maintaining a healthy weight.

In addition to weight control, regular exercise has been shown to prevent heart disease, control cholesterol levels and diabetes, slows bone loss, lowers risks of certain cancers and helps reduce anxiety and depression. The positive health benefits of regular exercise are almost identical for both you and your dog.  So through exercise you can improve your health, and your dogs'.

Another benefit is a stronger bond between you and your dog, and increased obedience training.  A well-trained and socialized dog is more likely to be viewed as a family member, and to be included in family outings and activities.  These dogs are welcome at the youth soccer or softball game, or on family vacations.  The dog that has not been trainined or socialized is either left at home during family outings, or boarded at a care facility during vacations.

One of the last benefits I'll mention is the savings in cost and time.  With todays tough economic times to pay for a gym membership and/or personal trainer is expensive.  In addition, dog training classes can be costly.  To be able to combine the two saves both time and money.  I find public parks the best areas to exercise in as they have a lot of features to aid in body weight exercises.  They are free, and if you have children they can play in the park while you exercise!

There is little special equipment needed.  GOOD tennis shoes - buy these from an experienced sales person at a store or depatment specializing in atheletic shoe sales.  Your feet are your foundation, ill-fitting tennis shoes can lead to numerous injuries or aches.  Workout clothes for the weather.  A leash for your dog and water for both. 

I would like to caution that this is not for everyone, nor all dogs.  If you have any health concerns, check with your doctor before starting any physical activity.  The same applies to your dog, if they are overweight or obese, or have health concerns, check with your vet before starting them on an exercise routine.  Always start slow, and gradually increase the time and intensity that you workout.  If your dog has moderate to severe behaviorial issues such as aggression, seek the advice and of a local dog training professional.  In the next blogs I'll give some tips on basic obedience commands, and show how to use some of the features found in most parks to blend effective body weight exercises and cardio routines. 

Core Exercises

Having a strong "core" or torso area is one of the keys to having correct posture and good balance. These three exercises can help you develop a strong "core" area. By performing them with your dog you'll get fit, and your dog will get obedient. To add a cardio component was for 2-3 minutes between sets.

Toe touch – Have your dog “sit” or “down” in front of you. Depending on your dogs reliability, you may want to be closer, or release the leash. You don’t want to get pulled over!! This is a surprisingly difficult exercise, but a great one for total leg strength. In the beginning you may want to use a solid object such as the back of your couch for balance, or not raise your leg so high. As your strength and balance improve don’t use anything for support. Bending forward and keeping your back as straight as you can, reach down and touch near your toes. Complete 10 – 12 reps raising your right leg, complete your 2 -3 minute walk, then complete 10 – 12 reps raising your left leg.

Supermans – Lay on the ground on your stomach. Have your dog lay beside you. Raise your arms and legs several inches off the ground. Tighten your stomach and bum muscles as much as you can. Hold for 20-25 seconds.










Seated sit-ups –Use a sturdy chair. Have your dog “sit” or “down” in front of you. Place your hands behind your head. Gently pull your stomach muscles in as tight as you can, keep your back straight, and move your upper body forward.

Try to complete three sets of each exercise!! Have fun!

A new approach - Push Ups n PawS

A basic obedience training program/obedience reinforcement program has many proven benefits for your dog. In addition, an exercise program for you and your dog has many proven health benefits. But many of us have work, social or family obligations such as sports or extra curricular activities that limit the time we can spend with our dogs.
With today’s tough economic times you may have had to give up the gym membership, or if you did keep it, feel guilty about going to the gym and leaving your dog alone for yet a longer time period. How can you squeeze in exercise for you and training for the dog into a busy schedule? How to combine activities to promote exercise, the dog’s basic obedience, and create a bonding experience in a fun-filled, stress-free environment while still fulfilling your obligations? Easy – use a creative approach and combine the three with a fun, interactive program; Push Ups n PawS.

Push Ups n PawS is NOT - just walking the dog or doing a couple exercises. It is a more comprehensive approach that blends cardiovascular/ total body exercises for owners with basic obedience training for their dog. Cardiovascular exercise is designed to improve the owner’s cardiovascular conditioning while improving the dogs loose leash skills. Each total-body exercise is paired with a complimentarily basic obedience command or que. The result is a fun-filled session in which the owner gets a great workout, and their dog learns basic obedience, or receives obedience reinforcement, in an environment that is geared to be fun, stress-free and promote a bonding experience.

There’s a difference between taking an obedience-trained dog for a walk and just taking the dog for a walk. The obedience-trained dog walks quietly and confidently at your side, stops when you do, and waits patiently for your next que or command. Taking your dog for a walk, depending on your dog, can mean a yipping, yapping, jumping (often excused as extra enthuasism) foray to being drug around the park having your shoulder ripped out of socket and dreading the next encounter with a person or dog( he just wants to say “Hi”). The obedience-trained dog ignores distractions such as food/trash, smells, dogs or other animals, while with the untrained, or poorly trained dog, it can be a tug of war trying to pull the dog away or off such distractions. Remember your frustration with the last dog that came running at your dog on a zip-leash - back hair straight up, tail straight out, ears pinned-back, teeth bared, with the owner yelling “He’s friendly!!” In your mind you’re thinking which is cheaper – a visit to the ER or vet?? Push Ups n PawS is designed to help teach your dog basic obedience so that taking a walk is a now a fun activity that can be enjoyed by both, and teaches safe and courteous dog behavior.

By combining total-body exercises with cardiovascular exercise you will burn significantly more calories. Larger groups of muscles are employed and exercised, and conditioning is not limited to specific groups of muscles. Think about it – walking/running is good for cardiovascular, but is limited to conditioning only limited number of muscles. Incorporating a variety of exercises can improve the workout to a total body workout and can increase the level of the workout. Recent studies have shown that depending on the level of exertion up to 600 calories/hour can be burned. If you have a younger pup you are working with, this would be an unrealistic goal, but with a more experienced dog this could be a realistic workout. Your dog is also engaged in a physical and mental activity that will help condition and enhance their life.

Push Ups n Paws means taking advantage of that hour that you had to arrive before sports practice or extra curricular activity, not feeling guilty about giving up the gym membership or feeling guilty that you left your dog at home to head to the gym. You’ve got a spare hour to do something, but it’s not the scheduled time with your professional trainer? It’s about doing something with your dog other than take them to a dog park to play with other dogs while you sit and watch. It’s about spending bonding time with your dog, having fun and exercising.

Push Ups n Paws can be a group or single activity. It’s more fun with a group of free-spirited friends, but the benefits are also there for the single who wants to enjoy the benefits of exercising with their dog. I’m not sure there’s a dog on the planet who would say “No thanks” -“ I’m too tired-I’ve got dinner-Gotta run the kids-How about tomorrow-I’ve got a meeting-whata whata whata” when you grab the leash and ask if they want to go.

Consider it as a good investment, triple your money. You and your dog receive exercise, your dog receives basic obedience and both of you benefit from valued one-on-one time that is geared to a stronger relationship and a better owner and companion-dog relationship.

Push Ups n PawS is of course not for every person or every dog. The next blog will cover some physical activity limitations for owners, and training guidelines for dogs.