I start all of my exercise days by carefully stretching all of my major muscle groups for about 5 minutes (going longer as needed!) and then go directly into a 10 minute warm-up using a variety of low impact cardiovascular exercises that include walking in place, jumping jacks, sit ups, leg lifts, front and side bridges, and push ups. My aerobic workouts last between 30 and 45 minutes; my strength building exercises are at about 30 minutes in duration. After completing the particular strength or aerobic exercise, I cool down with 10 minutes of gentle stretching.

I’ve been at this regimen now for 7 months and have lost 18 pounds. My waist size has gone from a 36 to a 32! A recent doctor’s visit showed that my blood pressure improved to 110/65 and several of the key blood counts (such as cholesterol) also improved. My doctor is now starting his own diet & exercise program!

I found a pretty decent website that provided a guide to my exercise program and they do have a section for Boomers. One thing that this website stressed was a balanced approach to wellness and fitness and it really made a lot of sense. Besides talking about exercises, it covers diet and nutrition since one does need to provide good fuel for energy, strength building and so forth which all lead to fat burning. The website is a few months old and I sure hope they stick around. If you’re interested in checking them out, they can be found at http://www.findhealthfacts.com

One of the pages talked about target heart range and how to use it while performing your exercises. They recommend talking to your doctor, which I did, and he agreed with what they recommended since it also referred to the American Heart Association which he was familiar with.

Now, I have plenty of energy, lost a lot of fat, gained some muscle in the process, and look forward to so much more as I approach my 60s.

Best health wishes to everyone!
gandalf

I started weights this past summer and have become much stronger, although I have gained a couple of pounds. However, I’ve gained muscle and lost fat!

I use the Keiser circuit, at my local Y, and it’s great for me because the weights are pneumatic. I do not have to worry about dropping anything. It takes about 20 minutes for a circuit that covers every muscle in the body. I’m up to three reps of 12, although I only do it around 2 to 3 times a week.

It is true that if you want to enjoy retirement and travel you need lots of strength. Travel, especially independent travel, is hard work. I also have osteoporosis, which is not great, so I am especially aware that strength training rebuilds bones. I can also lift heavier things and do not tire as easily.

Ya gotta keep at it.

Mahara