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To all my new followers this week—Thank you! It is always a treat to get a new follower. I hope you continue to enjoy the content here. I’ve recently posted my workout routines. This is a great diary for me to look back to. It is also a great way to get ideas on how you can start your own workouts. My philosophy about working out in the gym—GO! I don’t care if your form is perfect, your effort is maximal, or what your goals are. Just GO! This is 90% of the battle with an exercise routine—going. If you can get yourself to the gym at least 3-4 times a week, mixing in some weight work, cardio, and some stretching exercises, you’ll be fine.

I’m 55 and not interested in competing or becoming a bodybuilder. I want to move around and remain mentally sharp for the rest of my life. My Dad is my motivation. He neglected his physical activity since he retired and now is paying for it. My Mom is 75 years old and works out with weights 3 or 4 times a week. It is terrific. I use her to “shame” my young friends when they say they are too tired or too busy to workout.

I enjoy variety in my workouts. I like to keep altering what I do each day to keep up my interest level and avoid being bored. I hit all the major muscle groups during the week and goal myself to do at least 140 minutes of cardio each week. Today, I did a chest and triceps routine. I am so grateful for my health and my ability to go to the gym and push myself. I have friends who are diabetic or have an injury that prevents them from doing a lot of work in the gym.

Today, I am heading to the Chiropractor. I don’t really need one, but it is nice to do preventative maintenance on the back. I had a back surgery back in 2003 and wish I had taken better care of my spine. If you are afraid of getting your back “cracked”, do what I did and find yourself a “no-force” chiropractor. They are terrific. Mine helps me stretch out, uses various pressure points to ease inflamed nerves, and gives me guidance on what I should do with myself to ensure I aggravate nothing. One was to get new shoes. I picked up a pair a few weeks ago, and boy, what a difference. Trust me. Take care of your back now. Back surgery is no fun. It knocked me down for about 5 years, before I felt normal again.

I am grateful for my health and my ability to maintain my health in the gym and with other activities I work on during the week. I hope each of you follow my advice if you have not already begun a workout routine. It is not too late. Just start out slow and progress gradually. Always check with your health care practitioner to make sure you are ok to start a program. If you get approval, take it slow. Most gyms today offer an introduction program where you can use one of their trainers for free. These trainers will walk you through the gym to show you how to use their equipment. They are always available if you have a quick question about how to use something. Once you know how to use the equipment, start slow. Start with 3 sets of 10 reps on each machine you choose. I would recommend a basic split for your first routine. A split is how you break up the body during a workout week. You can split your routine over the days you want to go. If you will only go 3 times a week, you’ll want a routine that handles all the major muscle groups. Day 1 you could do chest, shoulders, and triceps. Day 2 you could exercise back and biceps. Day 3 you would do your legs and abs. Simple, but effective.

What are you grateful for today?

Until next time…

Dave

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