Fitness and Exercise over 50

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jellerholz

Joined: Aug 10
Posts: 3

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Posted: 12 Jan 2011, 13:51
I started dieting on Dec 2 2010 and was 301 pounds. I am now at 273 and starting to work out on the treadmill 30 minutes per day. The more I read the more negative I hear about repetitive cardio workouts. What programs are you folks using when you need to get into shape, I don't want to fall into the skinny fat person trap. I really don't think I will ever get ripped but at my age I do not want to loose any muscle mass. I was looking at fit for life and Mens Health Belly Off Diet. I know I cannot slim fast forever and would like to find an effictive routine for my situation.
katballew

Joined: Dec 09
Posts: 308

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Posted: 13 Jan 2011, 11:30
I'm a big fan of the "boot camp" classes I take. These are circuit training intervals that incorporate Cardio/Strength/flexibility/balance exercises. The exercises are timed, not based on # of reps. So you don't do 15 bicep curls, you do as many as you can with good form in 30 seconds or 45 seconds or whatever the interval is that day. We do different exercises on different days and the combination is always changing so it's never boring. The idea is that as you get fitter, you will be able to do more reps, or up your intensity or the weight you're using in the same time interval. It is all geared to help you see progressive success. Many of the exercises like planks, mountain climbers, wall sits, burpees, push-ups use your own body weight. Others use medicine balls, dumbbells, resistance bands, TRX suspension system, etc. I would say all of the exercises could be done at home with minimal equipment.

Perhaps you could look into circuit training classes at your local gym, or hire a personal trainer to teach you how you can circuit train at home. You could probably get a basic plan to start with from just one or two sessions with a trainer. I am 41 and 110 lbs overweight and I am able to do this workouts at my ability level. You control how hard you push yourself and whether you do the easiest version of an exercise or the hardest version. There are young very fit athletes that play on college sports teams and folks who are heavier or older than me, and we all work out together. It's really great!
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jellerholz

Joined: Aug 10
Posts: 3

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Posted: 13 Jan 2011, 12:14
Thanks for your reply. I will look up some of the routines.
m7robert

Joined: Nov 10
Posts: 5

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Posted: 13 Jan 2011, 13:07
I read a book that really helped me understand the mysteries of exercising and weight loss. It is called 'Younger Next Year' for women. It was a very motivating book for me and it basically repeats the message: switch it up...do not do just one thing exercise-wise the whole time as you will get bored and really only work that one part of your body. Have a read -- I'm sure you can find this at the library. Good luck!
Ed Endicott

Joined: Sep 10
Posts: 140

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Posted: 13 Jan 2011, 14:22
There is nothing wrong with cardio. If you're worried about muscle mass, then add weight training to your exercise routine (and a heart monitor to make sure your heart rate is up). There's a reason why a certain heart rate range is considered "the fat burning zone".

By very definition "cardio" simply means raising your heart rate.

Don't fall into the misconception that raising your heart rate (whether by walking, running, or weight lifting) is detrimental to your health. Keep doing what your doing.
carbon_drago...

Joined: Apr 10
Posts: 67

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Posted: 13 Jan 2011, 16:16
I don't think there is one workout, in fact my nutritionist/trainer tells me that if you try to do just one workout all the time, your body becomes so "efficient" at it you stop losing weight. So my trainer continually switches my workouts so I'm constantly doing something new to keep my body from adapting.

I started out walking, mostly in the mall. Then I started supplementing that with swimming and a recumbant bike (it was summer). Then I started adding aquarobics. Then I added the elliptical machine, a treadmill (different because of the ramp) and a rowing machine. Etc. And in the middle of that, my trainer gives me a continually changing series of free weight execises and exercises with a ball which keep my body guessing. I'm 53 by the way.

It helps to have good advice. I was lucky enough to find a nutritionist who was also a personal trainer so I get advice from both eating and exercising at the same time. I still have a long way to go though, at least 45 more pounds and changing things up is the only way to get myself off those terrible weight plateaus.
--Dave Griffin
jellerholz

Joined: Aug 10
Posts: 3

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Posted: 13 Jan 2011, 17:25
It sounds like variety is the spice of life in many ways. It make a lot of sense to change up workouts. I am just being cautious due to the overload of info out there. I know there is no magic pill, so I now have the mindset to commit as necessary to achieve my goal and beyond. Thanks everyone for your responses.
queenp4ever

Joined: Jan 11
Posts: 10

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Posted: 14 Jan 2011, 09:34
I feel that you should do whatever is comfortable for you and whatever it is you like to do. The more you read the more discouraged you will get. You are doing awesome right now so have it and keep going I beleive in you!
healthnutmom

Joined: Jul 10
Posts: 104

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Posted: 14 Jan 2011, 11:10
Your local library is a great source for exercise DVDs. That will keep you changing your routine and you'll get better results.



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