Overweight, Out-of-Shape and Middle Aged: My Pre-Crisis Exercise Regimen

Okay, I admit it; I hadn’t worked out consistently with both cardio and weights for a decade; walking yes but not real workouts. My weight ballooned, my blood pressure was elevated and my general health was on the brink of disaster. Foremost, I had fallen on the ice a few months earlier, injuring my lower back and had little success relieving the pain with both my regular physician and a chiropractor even though the tests all showed it was only a strain.

For me this was the perfect storm; I had to quit procrastinating or my body would continue to deteriorate and I would be facing elevated health risks.

Slow and Steady-Perseverance is the Key.

I began my journey not following the advice of the fitness gurus who recommended five or more workouts a week. I shot for a three to four times a week routine using weights followed by a cardio workout. I knew I couldn’t find time to work out five or more times per week and if I set this as my goal I would quickly fail.

I start my workout with stretching. Nothing fancy just general stretching and there are tons of articles about this on Associated Content by Yahoo.

Weights-Start light

I begin by doing “lat pull-downs” and bench press, doing four sets of each-alternating back and forth between the two. I utilize semi-modern equipment even though the general belief is that free weights will produce better results. I keep my weights light enough so that I can do fifteen reps the first time and then increase the weight on the next set with fewer repetitions. It is very important on the lat pull-downs to complete those in front of the head rather than behind the neck.

I do a military press with free weights and began with extremely light weights ensuring I wouldn’t injure myself and increased the weight as my strength increased. This is rotated with curls which are more for my vanity than my health. I also do some rowing and stomach exercises.

Cardio: Boredom is the Enemy

I like to use the treadmill and sometimes alternate with the elliptical machine. I set my goal for 20-25 minutes on an inclined treadmill and or elliptical and five more minutes of a slow cool down. My Apple IPod makes this monotonous exercise much more tolerable.

Results

I noticed results after only a few weeks of exercise. By 8 weeks I was feeling much stronger and could see the results starting to appear in the mirror! By 12 weeks, the metamorphosis my body is going through became more obvious. Slowly, the effects of not exercising for more than a decade are being turned around; overall better health, lower blood pressure, with more energy and my temperament has improved considerably.


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