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What about exercise regimes? - Printable Version

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What about exercise regimes? - old honda rider - 06-21-2010 09:24 AM

Since this forum revolved basically around food, it might be appropriate to have a thread devoted to exercise regimes to ensure good physical health.

At the ripe age of 50 I figured it's about time I spend a little time and attention at taking care of the body. I joined a gym a couple of weeks ago and will be meeting with a personal trainer in, oh, less than 2 hours, to go over a fitness and muscle-building plan. I've set a goal that by the end of July I want to look, and feel, like I have more upper body and core strength, and have better cardio-vascular efficiency. Both, according to evaluations made last week, are pretty abysmal.

Once I've had the meeting with the personal trainer, I'll post the workout regime for advice and input.

Reason I'm sharing this is because it's a good way to hold me to account.

RE: What about exercise regimes? - Mufasa - 06-21-2010 03:31 PM

50 here as well, ya old fart... well... I will be in Jan.

I'm on the paintball field every Saturday for at least 4-5 hours no matter the weather. Constantly on the move when I'm there.
I do a bit of heavy bag work during the week - just punches and kicks, but try going as hard as you can for three minutes if you're not used to it.
Whew! Push ups are quick and easy - and they don't cost a dime to do.
Other than not bombing my system with sweets and junk food - that's it.
6'1 / 185 constantly. (granted - I do lose about 4-5 pounds some days at the field... but that's water)

RE: What about exercise regimes? - Neilbubbachuck - 06-21-2010 06:18 PM

Oh bro, I'm all about it! Totally count me in on accountability. I really was wanting to start a thread such as this, so I'm glad you did. In the past I have always started
a well intended program and quit because I get lazy, no other reason. The missing link has been accountability for me. Great thought starting this thread.
I am also back in the gym which means nothing because I'm trying to power lift like I did when I was 25. I need to rethink things and get going.

RE: What about exercise regimes? - old honda rider - 06-21-2010 07:47 PM

(06-21-2010 06:18 PM)Neilbubbachuck Wrote:  In the past I have always started a well intended program and quit because I get lazy, no other reason.
Yep, I hear ya NBC. That's one of the reasons I started this thread as well as told other friends to hold me to account.

Of course, dropping a fair chunk of change on a gym membership and personal trainer lessons has a bit to do with it as well.

RE: What about exercise regimes? - Bageleth - 06-21-2010 07:56 PM

So far, I walk for exercise. I can't afford a gym membership right now. So on the nice days, I walk around our neighborhood, and on the rainy days, I go to our local shopping mall where they open early for those wanting to walk. Between that and housework, that is my workout

RE: What about exercise regimes? - ForceTen - 06-22-2010 08:22 AM

Good for all of you on wanting to be active and healthy!

I've been fairly active most of my life. But, have struggled with weight gain over the years due to body type and composition.

Currently, for exercise I most swim, bike and run for triathlon training. But, I've dabbled in various forms of exercise over the years:

Martial Arts
Power lifting
Scottish Highland Games Heavy Events (throwing stones, weights, cabers, hammers, etc)
Cycling

I've worked out/trained in commercial gyms earlier on. Now, I have a private home gym that I train in when I do weight lifting. When competing, I made my best gains training at home so it can be done with dedication and knowledge.

I'm not a personal trainer or a nutritionist. But, I would be happy to share my knowledge and experience if you have questions.

RE: What about exercise regimes? - old honda rider - 06-22-2010 11:39 AM

I'm pretty new to this exercise stuff and it would be far too easy for me to give up when it gets tough (which it will). So this is a basic run-down of my routine. It's designed to improve cardio-vascular efficiency and upper body strength and definition.

Treadmill - pretty self-explanatory. The machines I use have an adjustable grade so you feel like you're running uphill (and cursing through most of it). But at least it's not into a headwind.

Lat pull down - this machine, also called the Vertical Traction machine, is basically a beefed-up version of this pic:
[Image: lats-pulldown.jpg]

Shoulder press - using weights, one simply pushes the weights from shoulder height to full extension.
[Image: jorge_seated_shoulder_press_on_bench.jpg]
(I don't sit when I do them, I stand up with knees slightly bent, shoulder-width apart).

Shoulder raise (sometimes called lateral, or lat, raise) - using weights and holding your arms straight, lift the arms to shoulder level.
[Image: lateral-raise-start.jpg][Image: lateral-raise-finish.jpg]
I have to be very careful with this one because I blew my right shoulder out many years ago and it never healed properly. (Nor do I lok like an eyeless gorilla.)

Plank - this is a core body exercise that's much easier on your spine than standard sit-ups. Doesn't look too hard. Hold it for 30 seconds and then tell me how easy it is!
[Image: Plank.gif]

Bicep curl - pretty basic. I sometimes do this standing, sometimes sitting. When I stand, legs are slightly bent at the knee.
[Image: BicepCurl2.jpg]

Tricep pressdown - pretty much the opposite of a bicep curl, using the triceps to pull down a specified weight using a system of pulleys a number of times.
[Image: Body-Solid-Powerline-Cable-Crossover-Smi...00x360.jpg]

I finish up on a treadmill as well for about 5 minutes.

Here's an Excel spreadsheet of my times, weights etc. for week 1 (I'm only on day 2 so I'll update this as the days progress):

RE: What about exercise regimes? - Laffitupfzbl - 06-22-2010 01:38 PM

I, uh, don't understand the question. I need to look that middle word up and get back to you. "Ex-er-cise" hmmmm...

RE: What about exercise regimes? - old honda rider - 06-22-2010 02:38 PM

Oh... by the way... I've found Counterparts to be the best workout tunes. Animate starts the routine. Cold Fire closes it out. Really gets the adrenaline pumping!

RE: What about exercise regimes? - RN-PRN - 06-22-2010 06:44 PM

My workout tunes used to be Hold Your Fire. I would nordic track and then use the weight machine daily. Sadly that has taken a backseat to work, kids and school. Sad I must find some time in my day to start up again. This thread may be a good place to start.