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What Kind of Exercise Routine?
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Henry S Lodge, MD posted:
It's no secret that, for optimum health, I recommend working out for at least 1 hour, 6 days a week. I know that sounds like a lot to many of you. But you'll be happy to know that I also recommend switching up your workouts on those days. And the intensity should differ, too. Of those 6 days:
-- 2 should include lighter aerobic workouts for the aerobics days
-- 2 should include heavier aerobic workouts
-- 2 should be slated for strength and balance training

Light Aerobics
This means that you're moving, but lightly enough that you aren't straining. During this routine, you should be able to have a conversation without running out of breath.
-- Go for a walk outside. The time passes so quickly when you're walking outdoors. And it turns your light aerobic days into pure pleasure.
-- Pedal lightly on a stationary bike if long walks make your joints ache. You can even watch some TV or read a book while you do it.

Heavy Aerobics
This routine should be a challenge to you. You should be working hard enough that you can give short answers to any questions you're asked. But, no way could you carry on a steady conversation. Your breathing should be hard enough that you're aware of it.

If you start feeling short of breath, you've crossed over from aerobic exercise into anaerobic exercise. This isn't harmful. And playing with anaerobic exercise is important for achieving higher levels of fitness. But it is certainly not necessary for building a healthier body.

Strength Training
Whether you enjoy it or not, it's a wise investment. Loss of muscle mass is one of the hazards of aging -- and strength training counteracts that loss. It really is key to long-term vitality and independence.

If you've never worked with weights, visit your local gym and have a staff member get you started with circuit training. That means you're using standard gym machines in a certain sequence. And it's sure to get you results.

In addition to circuit training, there's a wide range of choices for strength training activities. And you can work with a personal trainer or you can do it on your own.

A dynamic, class-based form of strength training has become popular in many gyms. Many boot camp programs work the same way -- as do some Pilates and yoga classes.

If you join a higher intensity program — vigorous yoga included -- be careful. The chances of being injured go up. So work at your own pace. Be careful and listen to your body. With time, you should be able to get through these programs just fine.

If you have any low-grade aches and pains -- the kinds that are common in many older Americans -- they may decrease or even disappear after you've been strength training for a while. It's often the cure, rather than the cause, for most of the joint problems you could face as you get older.
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Tmottman2 responded:
Thank-you Dr Lodge,
I am 65 years old and have been exercising for a long time... aerobics as well as weights. The last 2 years I've just done weights 2 times a week with daily non-vigorous walks. I used to do more but I don't seem to recover as fast now. Recently I was sick and couldn't make it to the gym for more than a month... it was a cold or cough or flu symptoms. Before I could make it back to the gym I started having painful muscle strains in my neck and shoulders and sides/lower ribs. Recently I went back to the gym and did only aerobic bicycle and the pain has been greatly reduced. I'm thinking your 6 day routine with more aerobics may be the answer. Thank-you
 
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rexxswag responded:
six days seem much, being dedicated for five days sounds more realistic.
 
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Laricsports responded:
skipping rope is best exercise but there many ropes on internet and quit difficult to make right choice, here is link to know types of skipping ropes . http://laric-sports.com/en/
 
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JWBdancer responded:
I am 68 and am fine with light aerobics, but every time I try an exercise program that includes heavy aerobics or strength training, I get very discouraged. After an hour of Zumba, for example, I'm so exhausted I'm good for nothing for the next 3 hours. I want to try these things, but am so out of shape, it's becomes very depressing.


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