When I was in high school, my fitness routines were not complicated. Rarely did I do cardio before a workout. My strength routine consisted of three sets of ten reps at a weight that I felt was appropriate. I though very little about my diet. My main concern was looking good. Health was not on my mind.
As I’ve gotten older, I’ve found this routine to not suit my needs. I was prone to injuries. My blood pressure went up, likely from both bad diet and lack fo cardio. Overtime, I've researched a great deal about fitness. I learned a few things that have helped me to maintain a solid fitness routine at an older age. I probably should have been doing these things from the beginning.
MORE CARDIO
I try to do at least thirty minutes fo cardio before any strength routine. Personally I like using an elliptical. In my current physical condition, running builds tension in my back and joints. Stationary bikes currently build tension in my groin. My goal with cardio is simply to get blood flowing. Therefore, the elliptical is my
I read a book by a navy seal in which the author discusses the demand of BUDS training in the following manner; if a recruit ate multiple large pizzas in a day, the recruit would still not have replenished the calories he burned that day.
I would love to get to a point in which I could run without the toll on my back and joints. For now, my routine is to build up my core and legs for the ability to run. Therefore, thirty minutes of elliptical cardio helps me prepare for my weight routine......
LOWER WEIGHT, MORE REPS
Instead of doing three sets of ten reps, more often I do three sets of thirty to forty reps. I don't see a lot of people following this technique. However, in my experience this is better for toning as opposed to bulking up. Being about forty pounds over weight, bulking up is onto my goal.
Sometimes, however, I'll do something almost opposite. While keeping a low weight, I'll simply do three two five very slow reps. While this still builds strength and tone, it also helps me to keep my technique correct.
These days I'm also working on my abs and back; much more than I did in high school. Doing so helps me feel stronger in my core. I feel better posture and I'm more energized.
I also didn't do a lot of legs days when I was younger. Now that I have a goal of being able to run long distance again, I'm definitely committed to build my leg strength.
I also believe in doing things "to failure." According to Wikipedia, "to failure" means the point where the neuromuscular system can no longer produce adequate force to overcome a specific workload.
What I take from this is, if I'm doing squats to the point that my technique is off, then I have done the exercise to failure. I'll admit I don't use this philosophy everyday, though I've been doing it more after seeing positive results.
DIET
Diet may seem obvious. However, I think there are many people who think they are doing right regarding their health when in reality they are not. After receiving less than optimal bloodwork from my doctor a few years ago, I began to consider what diet practices would be best for me.
I gradually heard more about the Ketogenic Diet. At first I didn't take it seriously because it seemed like many other fads that promise too much. However, one day I stumbled on a Youtube video from a
Doctor Ken Berry. He explained his belief that much of the diet advice out there is wrong. He supports a low carb, high fat (healthy fat) diet, which is the core of Keto.
His Youtube channel is focused on how a proper diet is the key to many, if not all, physical ailments. I take what he says seriously because he is a guy who is going against the grain with regard to medicine. In doing this, he is effectively risking his career as a doctor.
I have a list of Keto recipes that I incorporate into my weekly routine. I do feel like they help me maintain control over my health.
CONCLUSION
I wish I would have done some of these things when I was younger. I think it would have helped me maintain a level of health without needing to play catchup in these recent years. I think the positive of getting older is that it's forced me to think about these things and make a plan on moving forward.
