Hi from a 75yo all-round fitness addict!!

Which workout routine or program is best for your fitness goal? Post your programs here!

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dnvrfox
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Hi from a 75yo all-round fitness addict!!

Post by dnvrfox »

Hi - first post here.

I am almost 75 and have been looking in vain for a "senior" (hate that word) emphasis fitness forum that isn't about chair exercises and the like. Is there anyone here, or did I miss the "senior" sub-forum?

current regime consists of:

bicycling about 75+ miles per week ( road and mountain biking)
swimming (crawl and backstroke) about 4 hours per week
walking/hiking - 3-4 hours per week
A full variety of resistance exercises including "traditional" and TRX
Balance training
Targeted stretching specifically to correct and assist some things like trochanteric hip bursitis and a SI joint that likes to get out of alignment.

I have a complete home gym (picture available upon request)

Anyone out there like me?

Should I be in another forum?

Thanks from Colorado!
Alinshop
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Re: Hi from a 75yo all-round fitness addict!!

Post by Alinshop »

Wow...you sound like you lead a very active lifestyle, good for you! I hope I'm half as active when I turn 75!
dnett_tx
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Re: Hi from a 75yo all-round fitness addict!!

Post by dnett_tx »

Congrats Fox, you are where I hope to be at that age. I'm only 56, but some days I feel 75. Probably more often than you do! I'm just getting back into fitness after laying off for 10 years, so I'm sure I could learn a lot from you. Thanks for posting.

David in Texas.
dnvrfox
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Re: Hi from a 75yo all-round fitness addict!!

Post by dnvrfox »

Alinshop wrote:Wow...you sound like you lead a very active lifestyle, good for you! I hope I'm half as active when I turn 75!
dnett_tx wrote:Congrats Fox, you are where I hope to be at that age. I'm only 56, but some days I feel 75. Probably more often than you do! I'm just getting back into fitness after laying off for 10 years, so I'm sure I could learn a lot from you. Thanks for posting.

David in Texas.
Thanks for the great responses.

Today I got in 3.5 miles walking, 40 minutes stretching and resistance exercises (BP, Lat pulldown, varied TRX) and 40 minutes swimming.

I have a goal of 75 non-stop PU's for 75th birthday, but due to medical I was off for 3 weeks, and you lose it fast!! I did 74 non-stop last year, but am only at 50 this year. Lots of work to do!! recent Pyhsical therapist remarked and remarked about strength, etc. That was nice to have someone else recognize hard work.

No one asked, but below is home gym. Since this pic, I have add a wide screen TV monitor for TRX DVD's to guide me through.

Again, tx for the responses.

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Boss Man
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Re: Hi from a 75yo all-round fitness addict!!

Post by Boss Man »

Hi Dnvr, good to speak with you.

Firstly I want ot say you should be proud of yourself for the way you live your life and I'm proud of you for that so good job :clap:.

What does your weekly workout schedule pan out like, as you've covered all the bases in terms of activity, but I'm just trying to piece it together as a day to day schedule :).
dnvrfox
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Re: Hi from a 75yo all-round fitness addict!!

Post by dnvrfox »

It varies depending on and wife's schedule. Sunny day, wife doesn't need me - a long bicycle ride combined with a swim. Raining lightly this am - a 2.5 mile rain walk and another walk later on. Got some time with nothing filling it - weights. Stretching is pretty much a daily ritual.

The fitness has to fit into a rather busy other life. I am the leader of a singing group which performs regularly at nursing homes and churches. I am the leader of our "senior's group" at church. I am the leader of a parents of adults with disabilities support group. I do a lot of writing and analyzing at the state level - legislation and reports and the like. I'm retired, but all time is pretty much accounted for. So, the exercise program fits in as I can, but it is pretty regular in that I cover all the bases one way or another, just variable. However, I am a morning exerciser. Nothing - except for bicycling - after noon.

Hope that helps.
Alinshop
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Re: Hi from a 75yo all-round fitness addict!!

Post by Alinshop »

Nice gym.
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Boss Man
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Re: Hi from a 75yo all-round fitness addict!!

Post by Boss Man »

This might work with your equipment, as it's something I've posted before.

This is something that might work for you, as I have posted it before

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Bench press, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

In relation to the training ideas I gave you above, your workouts and cardio schedule could look something like this.

Day 1. Weights + Cardio

Day 2. Cardio

Day 3. Weights + Cardio

Day 4. Day off

Day 5. Cardio

Day 6. Weights + Cardio

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.

The cardio could be anything you like as you've got plenty of options.
dnvrfox
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Re: Hi from a 75yo all-round fitness addict!!

Post by dnvrfox »

Thanks for the suggestions, Boss Man

Due to an L4-L5 fusion and other back problems, physical therapist has modified program, including no deadlifts or other stuff that strains. I do squats with weight close to chest on the flat side of a BOSU ball. 60-90 seconds planks are done with butt slightly raised. Ditto pushups. bench press must be in good form with no arching of back.

Over the years I have studied for both ACE and and AFAA Personal Trainer certificates, and, while I never got a chance due to "life" to take the exams, I feel pretty confident in the regimen I am using for someone in situation and age. It has made and kept me pretty strong. Additionally, I am into TRX and enjoy it, along with a variety of stretch band exercises. So, I happy with current program, but do appreciate your ideas.

Thanks so much.
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Boss Man
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Re: Hi from a 75yo all-round fitness addict!!

Post by Boss Man »

No worries man, you've just got to do what feels right for you and it doesn't sound like you're doing a load of screwy stuff, so just stick with it and be proud of yourself, because you deserve to be.

:thumb: :thumb:
dnvrfox
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Re: Hi from a 75yo all-round fitness addict!!

Post by dnvrfox »

75 consecutive pushups this morning in honor of upcoming 75th birthday. I admit the last 10 were a bit rough, but they will get better as I head towards 100. Also a 120 second plank.

Great 2 hour bicycle ride yesterday - beautiful weather.
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Boss Man
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Re: Hi from a 75yo all-round fitness addict!!

Post by Boss Man »

Be proud of those things man, you've earned it

:thumb: :thumb:.
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