can you suggest a routine for me??? or suggest where to find a routine online for this older guy?
I am 83 years old, a small guy, 5'5" tall, 139 lbs. built kind of nicely and in good health. For the past year, I have done the treadmill about 4 days a weel, 3.5 mph, 2% elevation.
I would like to do some weight bearing exercises for strength and bone structure.
Several of the usual gym machines and dumbells are available in our little condominium gym. I just want to try to stay fit and not to be a weightlifter or anything like that. Many thanks for advice. Mel
83 year old man
Moderators: Boss Man, cassiegose
Re: 83 year old man
I would suggest you work all your muscles 3x a week.
Bascially this involves using as little weight as possible on each muscle group, for around 8-10 repetitions. You do each exercise for the muscle group 2x and give yourself a 90 second break between exercises.
After about 4 weeks of getting used to this, you could then increase a little bit and see how you go from there. You would need the 4 weeks as an adaption process to get used to it.
I would suggest you structure it in with your Cardio thusly.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This stops you training more than 3 days straight, and allows you split the off days.
Cardio doesn't need to exceed 30 minutes.
I would incorprate some simple exercises, so things like
1. Dumbbell Squats, for Quads, (top of the Upper leg).
2. Dumbbell Lunges for Hamstrings, (back of the Upper leg).
3. Dumbbell Rows, for the Back.
4. Shoulder Presses.
5. Hammer Curls, for Biceps, (Front of the Upper Arm.)
6. Kickbacks for Triceps, (Bakc of the Upper Arm).
7. Leg Raises for Stomach, (2x10, 30 seconds rest between each 10).
Nothing intended by the muscle descriptions, just to clarify incase of uncertainty, not to be rude or offend.
Again approval from a Doctor would be ideal before you attempt such things.
For Bone density make sure you're eating the right things too.
Any sources of good Fats will provide some of the nutrition, particularly Vit D and K2, so things like Oils, Seeds, Avocado, Nuts, Peanuts, Flax Omega Eggs, Fish etc etc.
For Magnesium, Halibut is the best source. Walnuts are the best Nuts too, plus Soy products like Soybeans are good for Calcium and Magnesium too and possibly Phosphorus.
You could also take advantage of things like Pork, Liver, Mushrooms, for Copper particularly and Beans and Rice for Magnesium too, plus Dairy for Calcium and Vit D and K2.
You should however obviously be aware of a few things at your age.
1. Grapefruit and Grapefruit juice interefere with some medications, so avoid that or consult a Doctor if you're not sure. Pink Grapefruit should be considered in the same bracket.
2. Nuts, Peanuts and Sesame Seeds, may trigger Eczema attacks, so if you have a history, avoid those.
3. Fish Contains Mercury and possibly Cadmium, so go for low Mercury stuff like Tilapia and Salmon, or limited portions of stuff like Tuna 2-3 times a week.
4. Solinene in things like Tomatos, Aubergine, (Egg Plant), and Potatos can leach Calcium out of Bones. However cooking can destroy it. If you're concerned, either limit Tomatos, to say 1 Large or two small a day, or grill them. The other two wouldn't really be eaten Raw, so that's a given.
5. Any allergies and foods you don't like eating, obviously you factor those out. Other foods for general wellbeing like Fruits, Veggie,s Chicken, Turkey, Yoghurt etc etc, factor in as normal or nor as the case may be.
Hopefully these ideas should help you preserve your bone Density.
Incidentally, have you had a T or Z score test? I ask as should your Density be seen as too low, weightbearing exercise might not be appropriate, until at least some dietary changes have been in place for a while.
Anything between -1 and -2.5 is not desirable, less than -2.5 is really not desirable, but I'm not sure what yours is obviously, or if at your age, staying above -1 would be possible.
If you want to help protect joints and Bones, I would reccomend Hyaluronic Acid and Chondroitin, however consult a medic first to be on the safe side, incase there might be any interaction / contraindications with a pre-existing issue or medicinal regime.
You're actually our oldest ever board member, so give yourself a round of applause if you like young sir and many thanks for your patronage. You "silver surfers" as they're called, will often get vote
.
Hopefully that all makes sense, if you need more clarification, please feel free to ask,but I stress again, if there is any uncertainty about any changes you make to your lifestyle, please consult a medic. We can only provide you with a guide and everybodies body is different.
Bascially this involves using as little weight as possible on each muscle group, for around 8-10 repetitions. You do each exercise for the muscle group 2x and give yourself a 90 second break between exercises.
After about 4 weeks of getting used to this, you could then increase a little bit and see how you go from there. You would need the 4 weeks as an adaption process to get used to it.
I would suggest you structure it in with your Cardio thusly.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This stops you training more than 3 days straight, and allows you split the off days.
Cardio doesn't need to exceed 30 minutes.
I would incorprate some simple exercises, so things like
1. Dumbbell Squats, for Quads, (top of the Upper leg).
2. Dumbbell Lunges for Hamstrings, (back of the Upper leg).
3. Dumbbell Rows, for the Back.
4. Shoulder Presses.
5. Hammer Curls, for Biceps, (Front of the Upper Arm.)
6. Kickbacks for Triceps, (Bakc of the Upper Arm).
7. Leg Raises for Stomach, (2x10, 30 seconds rest between each 10).
Nothing intended by the muscle descriptions, just to clarify incase of uncertainty, not to be rude or offend.
Again approval from a Doctor would be ideal before you attempt such things.
For Bone density make sure you're eating the right things too.
Any sources of good Fats will provide some of the nutrition, particularly Vit D and K2, so things like Oils, Seeds, Avocado, Nuts, Peanuts, Flax Omega Eggs, Fish etc etc.
For Magnesium, Halibut is the best source. Walnuts are the best Nuts too, plus Soy products like Soybeans are good for Calcium and Magnesium too and possibly Phosphorus.
You could also take advantage of things like Pork, Liver, Mushrooms, for Copper particularly and Beans and Rice for Magnesium too, plus Dairy for Calcium and Vit D and K2.
You should however obviously be aware of a few things at your age.
1. Grapefruit and Grapefruit juice interefere with some medications, so avoid that or consult a Doctor if you're not sure. Pink Grapefruit should be considered in the same bracket.
2. Nuts, Peanuts and Sesame Seeds, may trigger Eczema attacks, so if you have a history, avoid those.
3. Fish Contains Mercury and possibly Cadmium, so go for low Mercury stuff like Tilapia and Salmon, or limited portions of stuff like Tuna 2-3 times a week.
4. Solinene in things like Tomatos, Aubergine, (Egg Plant), and Potatos can leach Calcium out of Bones. However cooking can destroy it. If you're concerned, either limit Tomatos, to say 1 Large or two small a day, or grill them. The other two wouldn't really be eaten Raw, so that's a given.
5. Any allergies and foods you don't like eating, obviously you factor those out. Other foods for general wellbeing like Fruits, Veggie,s Chicken, Turkey, Yoghurt etc etc, factor in as normal or nor as the case may be.
Hopefully these ideas should help you preserve your bone Density.
Incidentally, have you had a T or Z score test? I ask as should your Density be seen as too low, weightbearing exercise might not be appropriate, until at least some dietary changes have been in place for a while.
Anything between -1 and -2.5 is not desirable, less than -2.5 is really not desirable, but I'm not sure what yours is obviously, or if at your age, staying above -1 would be possible.
If you want to help protect joints and Bones, I would reccomend Hyaluronic Acid and Chondroitin, however consult a medic first to be on the safe side, incase there might be any interaction / contraindications with a pre-existing issue or medicinal regime.
You're actually our oldest ever board member, so give yourself a round of applause if you like young sir and many thanks for your patronage. You "silver surfers" as they're called, will often get vote
.Hopefully that all makes sense, if you need more clarification, please feel free to ask,but I stress again, if there is any uncertainty about any changes you make to your lifestyle, please consult a medic. We can only provide you with a guide and everybodies body is different
.Re: 83 year old man
2/week should be enough i'd say
how are you eith lunges and push ups?
how are you eith lunges and push ups?