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Old 02-20-2019, 11:51 AM
 
Location: The Driftless Area, WI
7,143 posts, read 4,988,309 times
Reputation: 17500

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Quote:
Originally Posted by Bayarea4 View Post
I'm a 70-year-old woman and I've been doing this exercise routine 3-4 times a week since I was 60:

1. 30-35 minutes on the elliptical, pedaling an average of 5 mph for 2.50 to 3 miles
2. 5 arm resistance machines (3 sets of 12 reps on each machine)
3. 1 ab resistance machine (3 sets of 12 reps)
4. 1 leg press (3 sets of 12 reps)
5. 1 lower back resistance machine (3 sets of 12 reps)
6. 20-25 minutes on the treadmill at ~3 mph for at least one mile.

I am not trying to build big muscles, and I don't push myself too hard because I don't want to get hurt. I listen to my body and don't try to work through pain because that's how chronic injuries happen.

I guess I can't argue with you about it since you've been doing it for10 yrs, but I also cringe when I see people using the "ab & low back resistance machines== they put awkward strain on the psoas & glutes respectively...Think about it-- extending the back against resistance is equivalent to bending at the waist and lifting with your back instead of with your legs.


And the ab machine is equivalent to doing sit-ups with a weight.-- no need to develop bulky psoas mm. (Your abs don't sit you up. They just hold your intestines in so you don't explode when you strain. This is why weightlifters wear belts-- to protect their abs, not their backs)


Don't forget, you're not 60 anymore!
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Old 02-20-2019, 06:29 PM
 
Location: San Francisco
21,440 posts, read 8,641,075 times
Reputation: 64591
Quote:
Originally Posted by guidoLaMoto View Post
I guess I can't argue with you about it since you've been doing it for10 yrs, but I also cringe when I see people using the "ab & low back resistance machines== they put awkward strain on the psoas & glutes respectively...Think about it-- extending the back against resistance is equivalent to bending at the waist and lifting with your back instead of with your legs.


And the ab machine is equivalent to doing sit-ups with a weight.-- no need to develop bulky psoas mm. (Your abs don't sit you up. They just hold your intestines in so you don't explode when you strain. This is why weightlifters wear belts-- to protect their abs, not their backs)


Don't forget, you're not 60 anymore!
Thanks for the advice. I have not had any problems yet using these machines, but I will keep what you said in mind and be extra careful.
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Old 02-20-2019, 06:42 PM
 
Location: San Francisco
21,440 posts, read 8,641,075 times
Reputation: 64591
Quote:
Originally Posted by aslowdodge View Post
Is there a reason you do a lot of arm machines and ignore chest, back, and shoulders?
The arm machines I use are all different, and each one works different areas of the arms, chest, shoulders and upper back. I called them all "arm machines" because they are all operated using the arms. This may have sounded misleading. I should have said "upper body machines." Sorry for the confusion.
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Old 02-20-2019, 07:34 PM
 
Location: Montgomery County, MD
28 posts, read 37,199 times
Reputation: 47
The 7-minute workout is a pretty nice baseline and can be done solo, or with friends, and minimal equipment.

https://well.blogs.nytimes.com/2013/...minute-workout
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Old 02-20-2019, 10:42 PM
 
29,451 posts, read 22,392,470 times
Reputation: 48125

https://www.youtube.com/watch?v=mgPv3JpaCMQ
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Old 02-20-2019, 11:27 PM
 
Location: Formerly Pleasanton Ca, now in Marietta Ga
10,307 posts, read 8,471,577 times
Reputation: 16586
Quote:
Originally Posted by Bayarea4 View Post
The arm machines I use are all different, and each one works different areas of the arms, chest, shoulders and upper back. I called them all "arm machines" because they are all operated using the arms. This may have sounded misleading. I should have said "upper body machines." Sorry for the confusion.
Got it. That sounds like a good balance. I was envisioning Popeye.
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Old 02-21-2019, 12:15 AM
 
Location: San Francisco
21,440 posts, read 8,641,075 times
Reputation: 64591
Quote:
Originally Posted by aslowdodge View Post
got it. That sounds like a good balance. I was envisioning popeye.
Bwahahahahaha!
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Old 02-21-2019, 03:11 AM
 
1,893 posts, read 1,001,038 times
Reputation: 2089
Quote:
Originally Posted by leeba View Post
The 7-minute workout is a pretty nice baseline and can be done solo, or with friends, and minimal equipment.

https://well.blogs.nytimes.com/2013/...minute-workout

I'm on the road RVing and have very limited equipment (resistance bands) and enjoy exercising outdoors and find you can have an outstanding body-wt session with very little. Just resistance bands alone, you can work out a lot of the different muscle groups. Doing exercises demonstrated in the times article also gets it done.
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Old 02-23-2019, 02:32 PM
 
Location: SoCal
20,160 posts, read 12,681,054 times
Reputation: 16993
I couldn’t get in the abs machine, somehow my feet/shoes were too big. But I’m glad I read this thread because I didn’t like the one that I had to push back with my back.
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Old 02-23-2019, 03:45 PM
 
10,581 posts, read 5,565,177 times
Reputation: 18847
Mostly I ski. I put on 20,000 to 30,000 vertical feet about 5 days/week - mostly through moguls and tree runs. It definitely gets the ticker pumping fast.
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