Need basic workout help
Jabbarwocky
Posts: 100 Member
Looking for advice on basic workout setups for a 50+ year old man. What I've been doing is about 30 minutes on the WII with boxing for cardio followed by the strength training below. I know soreness is to be expected but I'm wondering if this should be a daily routine or if I need to switch days. Fairly sore right now, not enough to stop me from doing anything, but uncomfortable. Just want to make sure I'm not doing more harm than good. I'm only using either my own body weight or two ten lb dumbells.
Strength Training Sets Reps/Set Weight/Set
Squat 3 10 281
Biceps Curl 3 20 20
Seated Shoulder Press 3 10 20
Seated Tricep Extension 3 10 20
Push Up - Knee 3 10 150
Planking 3 60 225
Strength Training Sets Reps/Set Weight/Set
Squat 3 10 281
Biceps Curl 3 20 20
Seated Shoulder Press 3 10 20
Seated Tricep Extension 3 10 20
Push Up - Knee 3 10 150
Planking 3 60 225
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Replies
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It's good to have rest days in between workout days, so if you've been doing this daily, maybe start doing it every other day to give your body time to recover. Or alternate days, so you do your Wii cardio M-W-F and this strength routine T-R-S and rest on Sunday, or something along those lines.
This isn't a bad routine at all. If it's starting to feel too easy, especially the bodyweight stuff, you might look into a program like One Hundred Push-Ups to switch things up and have a goal to work toward. That program starts you off with however many push-ups you can do, and gives you a steadily-increasing goal to reach over the course of, I believe, six weeks, until you can do 100 of them at a stretch (or, you know, 10 sets of 10, also valid). There are also programs for squats, sit-ups, dips, plank, lunges, and pull-ups, if you want to be able to do an impressive number of any of those - I wouldn't necessarily try to do them all at the same time, though.2 -
goal06082021 wrote: »It's good to have rest days in between workout days, so if you've been doing this daily, maybe start doing it every other day to give your body time to recover. Or alternate days, so you do your Wii cardio M-W-F and this strength routine T-R-S and rest on Sunday, or something along those lines.
This isn't a bad routine at all. If it's starting to feel too easy, especially the bodyweight stuff, you might look into a program like One Hundred Push-Ups to switch things up and have a goal to work toward. That program starts you off with however many push-ups you can do, and gives you a steadily-increasing goal to reach over the course of, I believe, six weeks, until you can do 100 of them at a stretch (or, you know, 10 sets of 10, also valid). There are also programs for squats, sit-ups, dips, plank, lunges, and pull-ups, if you want to be able to do an impressive number of any of those - I wouldn't necessarily try to do them all at the same time, though.
I agree with everything above, you can also divide it up so 2 lifts and then cardio..... so like bi’s & tri’s followed by your cardio =day 1, shoulders and push-ups day 3 and legs and planks say 5.0 -
Not trying to do an impressive number of anything. Just trying to drop some weight, get in a shape other than round, and drop my A1C. I was thinking that things should be rotated. Always heard workout nuts at work talking about leg day and arm day and what not. Had just never put a lot of thought into it. Right now the planks and pushups are what's really pushing me. Must admit though, the 30 minutes of WII boxing has me winded. You wouldn't happen to be familiar with the perfect pushup equipment? My nephew got these for Christmas many years ago and I've been thinking about them. I'm currently using my dumb bells to do pushups with because of arthritis in my hands and wrists. Pushups are painful and was wondering if these would help? Oh, and in case you didn't notice, the pushups are from the knee instead of full pushups. Figure its better to get ten in with less weight than only be able to do two or three.0
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My husband is 50 and he does the 7 Minute Workout (app) followed by 30 minutes of brisk walking (6.4 kph) on the treadmill or outside. He does this 5-7 days a week. He has gone from dad bod to hot bod with just this in the past year.
His goal is to do something sustainable that won’t lead to injury; will keep him fit enough to keep up with our 9 year old, and be able to keep playing hockey.1 -
7 minute workout app? As in literally, an app on the phone? Which one? There are tons.0
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Try this. I also have wrist pain because of arthritis. I look for alternatives all the time.
https://www.healthline.com/health/wrist-pain-pushups#pushup-modifications0 -
@Jennliftsandspins apparently so. Does he have a lot of equipment? All I have right now are 10 lb dumb bells and an elliptical that needs, and chews through, batteries. Squirrel moment. Why, in this day and age of technological marvels and monstrosities, can't an exercise equipment manufacturer make a machine that is powered from our motion on it?!?! Sorry, just an odd thought.0
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Jabbarwocky wrote: »@Jennliftsandspins apparently so. Does he have a lot of equipment? All I have right now are 10 lb dumb bells and an elliptical that needs, and chews through, batteries. Squirrel moment. Why, in this day and age of technological marvels and monstrosities, can't an exercise equipment manufacturer make a machine that is powered from our motion on it?!?! Sorry, just an odd thought.
No equipment needed. Cardio equipment if that’s what you want to do.
We do have a full gym though but my teens and I use it. He does not.
We actually used to have an elliptical that was motion powered. It had a little computer that kept track of RPMs and time but the machine was self propelled. Exercise bikes are often self propelled too. My Sole SB900 doesn’t need a plug. Just the little console has a couple of AAs.
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Jabbarwocky wrote: »7 minute workout app? As in literally, an app on the phone? Which one? There are tons.
Yes. There are many to choose from but they’re all the same exercises. My husband runs through it once but you can do it several times (14,21,28) if you want to do it like a circuit.1 -
Jennliftsandspins wrote: »We actually used to have an elliptical that was motion powered. It had a little computer that kept track of RPMs and time but the machine was self propelled. Exercise bikes are often self propelled too. My Sole SB900 doesn’t need a plug. Just the little console has a couple of AAs.
That's what I'm talking about though. The console panel on the elliptical takes two d cell and chews through them pretty quickly. Eh, they're all in cahoots with the companies that make batteries anyway! LOL!
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You don't have to do push-ups if they hurt, and in fact it's pretty easy to mess up your back and shoulders if you do them with poor form. There are plenty of other ways to work your chest and arms, like chest press or dumbbell flyes.0
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goal06082021 wrote: »You don't have to do push-ups if they hurt, and in fact it's pretty easy to mess up your back and shoulders if you do them with poor form. There are plenty of other ways to work your chest and arms, like chest press or dumbbell flyes.
Using the dumb bells works fairly well. Just have to make sure they're directly under me so they don't slide.
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I'm a 54 year old male returning to working out after an unfortunate 3 year break where I was a consistent sloth
If your routine is new then you should be sore -- nothing to worry about there. If, however, you've been performing the same routine with the same intensity for more than a couple of weeks you shouldn't be sore -- and that would be a problem. If you are consistently sore without a change in your routine you are trying to do too much, too soon. Scale it back and then build it over time. Start with a little every week and every week do a little more. There is no harm in starting off slow and building over time. There is significant risk in harm if you do too much too soon.
My personal preference is to alternate cardio days with strength training. I would recommend doing:
* Day 1: WII boxing workout + a long walk or 2
* Day 2: Full body strength training
* Day 3: Maybe rest, maybe not ?
* Day 4: WII boxing workout 1 day + a long walk or 2
* Day 5: Full body strength training
* etc...
Squeeze in a rest day where you need it. I don't schedule rest days, I just listen to my body or I just know there will be an inevitable work/life thing that will cause me to miss a workout each week.
If an exercise hurts, don't do it -- find a replacement. That is not what "no pain no gain" means.
To your specific question about the perfect pushup device, I have them and they are a life/wrist saver. I wouldn't do push ups without them.
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Jabbarwocky wrote: »Jennliftsandspins wrote: »We actually used to have an elliptical that was motion powered. It had a little computer that kept track of RPMs and time but the machine was self propelled. Exercise bikes are often self propelled too. My Sole SB900 doesn’t need a plug. Just the little console has a couple of AAs.
That's what I'm talking about though. The console panel on the elliptical takes two d cell and chews through them pretty quickly. Eh, they're all in cahoots with the companies that make batteries anyway! LOL!
Some manufacturers aren't.
Concept 2 rowing machine's monitor takes 2 D batteries, but they last for literally years: Once you get moving, the flywheel powers the monitor, the batteries kick in when the monitor's on but flywheel is still.
My machine (I think I bought it in 2003 or 2004?) came with actual *industrial* D cells, that lasted for around 10+ years. I replaced them with regular consumer-type D cells, I wanna say 2-3 years ago at least, and just needed to put in a new pair a couple of weeks back. Even with no batteries in the machine at all, the monitor works fine after one gets going, it just doesn't work at the start, or save data properly after, if the battery compartment is empty.
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FitAgainBy55 wrote: »
If your routine is new then you should be sore -- nothing to worry about there. If, however, you've been performing the same routine with the same intensity for more than a couple of weeks you shouldn't be sore -- and that would be a problem. If you are consistently sore without a change in your routine you are trying to do too much, too soon. Scale it back and then build it over time. Start with a little every week and every week do a little more. There is no harm in starting off slow and building over time. There is significant risk in harm if you do too much too soon.
Just started last week. In the past, the sore would ease as I worked out. It was getting a bit worse which is why I asked this question. I have decided that rotating would be wise so will do that.FitAgainBy55 wrote: »
My personal preference is to alternate cardio days with strength training. I would recommend doing:
* Day 1: WII boxing workout + a long walk or 2
* Day 2: Full body strength training
* Day 3: Maybe rest, maybe not ?
* Day 4: WII boxing workout 1 day + a long walk or 2
* Day 5: Full body strength training
* etc...
Squeeze in a rest day where you need it. I don't schedule rest days, I just listen to my body or I just know there will be an inevitable work/life thing that will cause me to miss a workout each week.
If an exercise hurts, don't do it -- find a replacement. That is not what "no pain no gain" means.
To your specific question about the perfect pushup device, I have them and they are a life/wrist saver. I wouldn't do push ups without them.
Went ahead and ordered the perfect pushup. They arrived last night along with some exercise bands with handles so I can get a bit more variety. I do understand the proper meaning of no pain no gain. Its just been long enough that some self doubt is creeping in.
As I am now retired, other than working part time but I get to set my days and hours, work is no longer a hinderance for me so plan to schedule break days. I do understand that life happens though. Thanks for the advice!
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Some manufacturers aren't.
Sorry, sarcastic by nature. Was just joking with that comment.Concept 2 rowing machine's monitor takes 2 D batteries, but they last for literally years: Once you get moving, the flywheel powers the monitor, the batteries kick in when the monitor's on but flywheel is still.
My machine (I think I bought it in 2003 or 2004?) came with actual *industrial* D cells, that lasted for around 10+ years. I replaced them with regular consumer-type D cells, I wanna say 2-3 years ago at least, and just needed to put in a new pair a couple of weeks back. Even with no batteries in the machine at all, the monitor works fine after one gets going, it just doesn't work at the start, or save data properly after, if the battery compartment is empty.
Have tried with mine. It's old enough, and low end enough, that the console won't work without batteries. Will just have to keep some on hand. @FitAgainBy55 suggested walks along with my cardio days. As we are currently dipping into single digit temps right now, that's not really an option. But I can get on the elliptical at a slow pace instead and start building from there.0
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