By Terry Carter, Editor
I am not a physical trainer. However I listen to trainers, athletes and read the best advice available as I continue to chase my goal weight. So I consider myself pretty informed compared to most people who enter the commonplace weight room for a workout.
I like to start with stretches because I’m older than dirt. Don’t argue — I’m probably a century older than you. Regardless stretching is essential for everyone, whether round or thin, tall or short, male or female. After a 5-minute, warmup stretch, then start with a walk to get you perspiring.
Why? Because you don’t visit the gym in shorts and a muscle shirt just to because you bought new running shoes. Sweat matters. For many of us, the more we perspire, the more weight we lose. My experience is ongoing, but I’ve seen that fat areas start to slim down where I perspire the most. Even my neck dropped 1.5 inches in the past year due to evening walks, mixed with short sprints and some strength work in the gym.
PS — The strength work probably does not help your waist, neck, thighs unless you work in classic Circuit Training style. Translation: Medium-to-heavy weights, high intensity and very little breakdown between exercises or sets. Bruce Lee used this method to create the best real world physique ever — and remember Bruce was amazingly lean.
So I’m calling this workout the Midlife Fundamentals for those of us who fit this generous description: No longer 30; no longer as thin as we once were; no longer as strong as we once were; no longer flexible. OK some of you were cheerleaders, and others never stretchy. You know who you are. We all have things to deal with — stand tall.
After stretching, a 5-10 minute walk/run is essential to start the sweating, aka weight loss. If you are a slow starter like me or you haven’t worked out in a while, sprint at least 3 times for 30-60 seconds. You know what kind of shape you are in. So give it 70-80 percent of your top speed. For me that is about 6 miles per hour. Have mercy on me, you younger athletes. I realize you can fly at 15-18 mph and keep it at 12 mph for complete 5k run.
Here is a quick anecdote that may prove helpful to your workouts: I was at the gym today and observed a personal trainer there working with several female clients. I noticed that some of the people coming to the gym consistently focus only on their strengths, aka strong guys work on strength exercises; thin girls focus on burning calories on a treadmill. My advice to myself and you is simple: If you are actually overweight like me, use their calorie-burning, endurance excises for 60-70 percent of your gym time. If you are thin and not entered in
Now for 3 upper body strength exercises. Minimize the break time to keep your heart beating fast by perspiring. Remember to vary your various exercises, the amount of weight, the repetitions/sets so that your strength exercises continue to put muscle where you need it. Schwartenegger set the bar in the 1970s at Mr. Universe with legendary trainer Joe Wieder by varying his intense workouts.
I focus on my back, shoulders and whole arms (biceps, triceps). I use cables, an adjustable military press and a lat pull down machine frequently. Use what machines you prefer, including free weights. BTW guys: It’s not necessary to workout your biceps with a 100-pound barbell each time you visit a gym. Every muscle needs 36-64 hours to recover from an intense workout. Working hard on the same, sore muscles you used yesterday results in more extreme soreness and virtually flat-line growth.
Then go to core exercises and/or machines. One abdominal machine I started on 2 years ago was brutal. I could not move the machine with only 10 pounds on it. I know somebody was probably laughing at me struggling to do a seated crunch. But I endured the moment. Better technique and time have helped me to now workout with 60-80 pounds. I’m hoping to max out at 100 pounds this summer.
Another point: If you go to a weight room more than once, you should max out on all the machines you will frequent so you can create your standardized 3 sets, 10 reps workout with the proper weight. In reality, most people — including me — cheat on the 3 sets/10 rep standard we all heard of or read about years ago. If I am trying to build a little muscle, I will find a weight that allows me to barely finish 8 reps and either 2 or 3 sets. If my goal is to burn fat/calories, then I increase my repetitions to 12-15 and do 3-4 sets with a lighter weight on the bar.
Once the core is worked over — and certain dense much groups like calves and abdominals can be worked harder due to their ability to bounce back quicker — move on to legs. Like I said earlier, I’m ancient. So I can’t do all the leg workouts. But a leg press do in 4 different positions with the maximun knee bend can do wonders for your inner, outer thighs, as well as calves. Let me know if you need more details on this.
Finally when you are feeling leg weary, you have 2 choices to complete the gym portion of your workout. Either go swimming for 30 minutes like I did recently, or go 15-30 minutes on a treadmill, Stair Master or elliptical. Or just go for a jog in a nearby park.
Invest in a 30-45 minute workout like that 2-3 times each week and try to go walking before or after work for 30-60 minutes with a friend or pet. And you will be feeling 10 years younger if you embrace the fun some people call hard work. Check with your physician before you go to the gym to get some advice and approval for such an exercise plan. I started taking the tiny aspirin tablet each morning years ago, and I find it makes me more comfortable when I get to the park or the gym with big ideals of an intense workout.
Don’t get me wrong. I’ve lost a little weight, about 25 pounds. However I still have 30 pounds to go. I’m not perfect and never will be. If you prefer sitting in a lounge chair and smoking a cigar while laughing at my efforts, I wish you well. But I really wish — under my breath — that you would get out of that sleeping chair and join me at Cullen Park near Barker Cypress…
…At least when it’s not flooded.