weights program
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9th Jan '04, 4:07pm
I'm looking for advice to improve my weights program.I'm 75 years old 6' 156 lb.10.5 % body fat. For the last 5 years, exept a 6 months lapse, I have done 20 minutes aerobics 75 weights 3 times per week,1 week off,swimming,after every 8 weeks. The 75 minutes weights :5 exercises of 3-4 sets, each 10-12 reps, plus some crunches,incl. bench sit ups.Different muscle group every sessions. Any suggestions?? Excuse my english it is my second language.
weights program
9th Jan '04, 5:56pm
Best idea to speak to a fitness professional where you train.
Try altering set and repitition numbers so that you lift differing weights every 4 weeks. Also try altering the exercises. Say instead of a bench press, try a dumb bell press or single arm dumb bell press. Don't complete the same workout every time you train as your body will adapt very quickly to what you are doing.
Also variation helps me to beat boredom
weights program
10th Jan '04, 5:37am
I agree with Alexwolf.
Also thats amazing your in such good shape at 75 :)
Fitness at 75
11th Jan '04, 1:00am
Congratulations on your resistance training. I have competed in Powerlifting contests with gentlemen your age and have been in awe at the strength displayed by them. I only hope if or when I reach that age, I am still able to lift each day.
I agree with the previous reply; change your sets and reps each time. Use correct exercise form, stay away from the belts/wraps/straps until nearing your max effort. Work in the 85-90% 1 Rep Max area for your weight selections. Eat healthy five to six times a day. Maintain the focus on your goals and keep hitting it hard.