High Intensity No-Momentum Exercise
This is great. The idea is not to do a lot of reps very quickly but rather to do them very slowly without depending on momentum. You build strength with little chance of injury. After I had a stroke and 6 months of therapy, I could only leg press 10 lbs on my right side. Now I can press over 200 w/both legs and and my right is about 70lbs.
Also you don’t get all bulgy and distorted. Of course you should do some walking and flexibilty stuff too but with 20 min of this a couple of times a week, a daily 15 minute walk and morning stretching, you will be soon be in shape for more strenuous stuff without the pain.
This site has a better explanation
http://www.cindyandersonfitness.com/workout.html