This routine hits all the major muscles. It was adapted from a routine in the web site Stumptuous. Including warmup it should take about 40 minutes. It will also work your aerobic system if you do it correctly.
1. Be Consistent with lifting (2-3x) week.
2. It should feel as if you can perform one or two more reps in each set (maintaining good technique throughout)
3. Warmup before lifting, 5-10 minutes increasing intensity walking on treadmill or light bike, stretching, pushups, jumping jacks, etc.
4.Periodically choose one (and only one) exercise and go to failure.
5. If you are unsure how to correctly perform a lift, ask a trainer or someone with lots of experience. Have them watch you lift with a light weight until you have the movement ingrained.
6. You do NOT have to have a large weight system. Some barbells and dumbells can work just as well.
7. If you don't have access to those, let me know and I can design a program that involves no weights.
Need maximum weight can lift for the following exercises:
Bench Press, Leg Press, Row, Bicep Arm Curl, Tricep (machine or dumbells), Overhead Press, Chest Fly, Back Fly, Leg Curl-hamstring, Leg Curl-Quad, Lat Pulldowns
Abdominals (if machine available, if not, don't worry)
Your maximum lift should be measured once per month over a three month period. Figuring out your maximum lifts can be one workout or stretched over a week.
Circuits– Rest as little as possible between exercises (15 seconds is ideal). Rest 1 minute between circuits.
Day 1: Circuit 1, 8 reps each:
Leg Squats on machine
Row
Bench Press
Repeat above 2-3x in this order, lifting 80% of maximum
Circuit 2:
Leg Curls (Ham & Quad) 15 reps each
Cable (lat) Pulldown (8 reps)
Abs – alternate bench, machine, ball, floor (go until failure).
Repeat above 2-3x, lift 80% of max.
Day 2: Circuit 1, 8 reps each:
Squats – hold dumbbells
Chest Fly-80% max
Back Fly-80% max
Repeat circuit 2-3x
Circuit 2, 8 reps each:
Bicep Curls
Triceps
Dumbell Press
Abs – as in Day 1
Repeat circuit 2-3x
The Erie Canal, Running Paradise
Wednesday, August 24, 2011
Friday, August 19, 2011
Thursday, August 18, 2011
Sarcopenia II
Where your body fat is stored is important. It is better to be pear shaped than apple. The more fat above your hips, the more likely you are to get heart disease, suffer a stroke or have diabetes. Even if you are not obese the more fat you have around the waist the greater your chances are for disease.
Aerobic capacity is the best indicator of fitness and funtional capacity. Lab experiments prove aerobic capacity doesn't have to decline with age, IF you are willing to expend the time and effort to maintain it. Older people must exercise regularly over a longer period of time than young adults.
Bone density is effected by diet (low calcium) and a sedentary lifestyle. Older people tend to lose their thirst mechanism and don't drink enough water, becoming dehydrated, which changes their internal temperature. Aerobic exercise helps with kidney function and regulates your internal temperature, helping you not overheat.
A normal 70 year old needs 500 less calories a day than a 25 year old. Too many people eat as though they are 20 years old. Most people should eat about 100 calories less per day per decade. This will help stop wait gain as you age.
In summary; strength training and aerobic exercise is for everyone. It is never too late to start a regular program of exercise. Your muscle mass doesn't have to be replaced by fat as happens to many people.
Next post - a weightlifting routine anyone may find useful.
Aerobic capacity is the best indicator of fitness and funtional capacity. Lab experiments prove aerobic capacity doesn't have to decline with age, IF you are willing to expend the time and effort to maintain it. Older people must exercise regularly over a longer period of time than young adults.
Bone density is effected by diet (low calcium) and a sedentary lifestyle. Older people tend to lose their thirst mechanism and don't drink enough water, becoming dehydrated, which changes their internal temperature. Aerobic exercise helps with kidney function and regulates your internal temperature, helping you not overheat.
A normal 70 year old needs 500 less calories a day than a 25 year old. Too many people eat as though they are 20 years old. Most people should eat about 100 calories less per day per decade. This will help stop wait gain as you age.
In summary; strength training and aerobic exercise is for everyone. It is never too late to start a regular program of exercise. Your muscle mass doesn't have to be replaced by fat as happens to many people.
Next post - a weightlifting routine anyone may find useful.
Thursday, August 11, 2011
Sarcopenia
Sarcopenia is the overall weakening of the human body caused by a change in body composition in favor of fat and at the expense of muscle. (from the book, "Biomarkers: the 10 determinents of aging you can control" by William Evans) Many adults are suffering with this condition or, at least, heading towards this direction at a quick rate. Sarcopenia does not have to happen.
It is so easy for most of us to slip into a sedentary way of living which results in more muscle mass being replaced by fat. *This is not necessary or a normal part of aging! Each of us does possess the ability to alter our Biomarkers. The two primary biomarkers are muscle mass and strength. Scientific studies have shown remarkable gains even among nursing home patients aged 85+ who were involved in an exercise program.
The eight other biomarkers we can influence are; BMR-basal metabolic rate, % of body fat, aerobic capacity, blood sugar tolerance, cholesterol/HDL ratio, blood pressure, bone density and the ability to regulate your internal temperature.
We should look beyone the notion of losing weight and concentrate on building and maintaining muscle at the expense of fat. Strong muscle causes your metabolism to rise, increases your aerobic capacity because working muscles consume more oxygen, use more insulin which lowers your diabetes risk and aids in maintaining beneficial HDL levels.
This topic is important and will be examined more fully in a later blog article. Suffice to say, weightlifting and/or strength exercises, done on a regular basis with proper form is important, no matter what your age.
It is so easy for most of us to slip into a sedentary way of living which results in more muscle mass being replaced by fat. *This is not necessary or a normal part of aging! Each of us does possess the ability to alter our Biomarkers. The two primary biomarkers are muscle mass and strength. Scientific studies have shown remarkable gains even among nursing home patients aged 85+ who were involved in an exercise program.
The eight other biomarkers we can influence are; BMR-basal metabolic rate, % of body fat, aerobic capacity, blood sugar tolerance, cholesterol/HDL ratio, blood pressure, bone density and the ability to regulate your internal temperature.
We should look beyone the notion of losing weight and concentrate on building and maintaining muscle at the expense of fat. Strong muscle causes your metabolism to rise, increases your aerobic capacity because working muscles consume more oxygen, use more insulin which lowers your diabetes risk and aids in maintaining beneficial HDL levels.
This topic is important and will be examined more fully in a later blog article. Suffice to say, weightlifting and/or strength exercises, done on a regular basis with proper form is important, no matter what your age.
Monday, August 8, 2011
Recommendations
Just like dentists in toothpaste commercials, four out of five McCulloughs agree running is good for you. Unfortunately our youngest daughter, Stacy, has yet to be fully convinced, though we tried to trick her into it by having her fitted at Fleet Feet sports when she was here last week visiting.
Alas, it appears her fashion sense took over and she went for color over caring whether they would help her run. It is still a victory that we got her in the store though and on a treadmill to have her running form analyzed.
Of course our oldest daughter, Andrea, began running in the last few months for money motives. She is a lab rat, having joined an experiment at UAB to get her vitals checked, blood taken, etc. before, during and after exercising, either by running or biking indoors.
Andrea joined Amanda, Jan and I on the track last week. It was 80+ degrees and the dew point was over 65. Andrea thought these were cool temperatures and ran in long sweat pants and a long sleeve shirt.
Amanda has switched her training and plans to kick her mom's butt at the Race With Grace 10k in November. I have to admire this plan and will be trying to do the same!
Alas, it appears her fashion sense took over and she went for color over caring whether they would help her run. It is still a victory that we got her in the store though and on a treadmill to have her running form analyzed.
Of course our oldest daughter, Andrea, began running in the last few months for money motives. She is a lab rat, having joined an experiment at UAB to get her vitals checked, blood taken, etc. before, during and after exercising, either by running or biking indoors.
Andrea joined Amanda, Jan and I on the track last week. It was 80+ degrees and the dew point was over 65. Andrea thought these were cool temperatures and ran in long sweat pants and a long sleeve shirt.
Amanda has switched her training and plans to kick her mom's butt at the Race With Grace 10k in November. I have to admire this plan and will be trying to do the same!
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