Exercise ideas (not goals, not resolutions) for the New Year (just January)

I’m not a goal setter (I’ve written on this numerous times), but I am a problem solver. So a year ago I used my Silver Sneakers on my insurance plan to join an exercise facility. (I had originally joined one next to Panera’s in 2015 but bursitis ended that.)  Didn’t like the first one I tried on Bethel Rd.  (it has since closed) and have now been at Lifetime Fitness on Henderson about a year.  I ride a stationary bike for three miles, walk on the treadmill for one mile, and three times a week I do resistance exercises using the machines, mainly working my arms.

“Vigorous stationary bicycling is the best weight-loss exercise among gym activities, according to the “Harvard Heart Letter.” It burns 782 calories per hour in 155-pound people and 932 calories per hour in 185-pound people. Moderate stationary bicycling burns 520 and 622 calories per hour in the same people. Vigorous exercise raises your heart rate to 70 to 90 percent of your maximum heart rate; moderate exercise raises your heart rate to 55 to 70 percent of its maximum. The maximum heart rate is 220 heartbeats per minute minus age. In contrast, walking 4.5 mph, the fastest speed most people can walk without changing their technique and becoming power walkers, burns 372 and 444 calories per hour in 155- and 185-pound people.”

https://healthyliving.azcentral.com/stationary-bicycle-vs-walking-exercise-9889.html

I do 3.5 mph three times during the one miler on the treadmill and get to 104 heartrate then drop back to 2.5 mph. When on the stationary bike I also increase the heart rate 3 times in the 3 miles to 104.  On either, it’s about 25 minutes. So I’d have to recalculate the above figures, but it looks like an hour on the bike burns more calories than an hour walking, even at a moderate pace.  Also the bike doesn’t bother my hips or knees.

My plan for January is to increase the resistance machines to 2 sets of 15.  I’m currently doing 2 sets of 10.  When the instructor showed me last January, she started me on 2 sets of 20—which I knew immediately wasn’t going to work for me.  If you pull or injure something you have 2 sets of nothing as you sit at home eating another slice of toast with cheddar cheese.

The morning exercise routine

Until this summer, I usually walked about two miles in the morning, always choosing a flat street to accommodate my bursitis pain and getting at least a mile along Lake Erie.  Then the Wellness Center opened in 2018.  Now I walk there (about 1 mile to get there), exercise on a cycle and a treadmill (about 4 miles), then walk home, about 1 mile, and pick up 2 or 3 miles during the day walking to various programs and activities.  Returning home through the woods has been especially nice.

 

 

From a drone photo

Treadmill for seniors

https://www.verywellfit.com/treadmill-walking-for-seniors-3436652

This routine pretty much describes mine.  I go to Lifetime Fitness 6 times a week and walk 40-50 minutes on the treadmill--walking not running.  The only thing that doesn't match up is holding on the hand grips.  I do walk swinging my arms and was hoping that is good for balance (and the article confirms that), but only for maybe 10 minutes.  So I'll increase that--the article says that holding on can throw off your posture, or even cause some new aches and pains.  Then 3 days a week I do resistance, all on pulley machines.  I love it when I find a site that agrees with me!

The recommended amount of cardiovascular exercise for seniors over age 65 is 30 minutes per day, five days per week. If you can't do all 30 minutes in one session, it is permissible to break up that 30 minutes, but your exercise session should be at least 10 minutes long.

You should also do strength training exercise two to three days each week, with eight to 10 exercises. You can do this exercise on the same days you enjoy treadmill walking, or on alternate days. Try a 20-minute strength training workout for seniors or a dumbbell strength training workout for seniors.