The Strong Points of a Fitness Program That Began 3 Decades Ago
Thirty-two years ago, I started to put together a fitness program for myself. Since embarking on this odyssey, I have arrived at a plan that is well-suited to someone of my age--or anyone for that matter. I would like to share what it is and how I got there.
As a youth, I lifted weights and did some low-level gymnastics. In my early 20s, I let my fitness slip. Then in 1958, at the age of 37, some co-workers and I decided to hike to the top of Mt. Whitney [in the Sierra]. I felt that I should do something to get back in shape for the ordeal. I started running. After reading Dr. Kenneth Cooper’s book “Aerobics,” I discovered that I was doing the right thing. I’ve been running for fitness ever since.
The benefits were obvious to me. First, I felt good. Second, weight control became easier. My resting pulse rate dropped from about 80 to the low 40s. I also did great on treadmill tests. I ran alone, I ran with groups--both large and small--averaging 35 to 40 miles a week. Although I ran 10-kilometer races, half-marathons and even a few marathons, I was--and still am--basically a fitness runner.
One day about 15 years ago at a sports clinic evaluation, the physiologist told me that my cardiovascular system was in great shape, but my upper body was weak as a baby’s. So I bought a set of weights and returned to working out as I had done in my teens. I found that I enjoyed that too and I’ve continued doing it.
About eight years ago, I began to have some back problems--sciatica. In searching for a cure, I began to attend yoga classes. My sciatica soon abated. I found that the yoga helped loosen my tight hamstrings as well and generally gave me back some of the range of motion and flexibility that age was stealing from me.
I’m now in my 69th year and following a fitness plan that is demanding, complete and well-rounded. I run three days a week--Mondays, Wednesdays and Fridays. If I can, I try to run for about 60 minutes. My running is on the Salt Creek Nature Trail in Orange County’s Laguna Niguel--mostly dirt, but some pavement, and quite hilly. In the warmer months, I substitute doing laps in a swimming pool for my Wednesday run.
I also do a well-designed routine with free weights on Tuesdays, Thursdays and Saturdays. I’ve developed a set of some 27 exercises, mostly using 20-pound dumbbells, that works all the major muscle groups. I do 16 repetitions for each exercise without much rest in between. I repeat the full set a second time. The routine takes just under an hour to finish.
I chose the lighter weights and high reps to burn calories and to get some aerobic benefit. Both the running and the weight work are done in the early morning, giving me the rest of the day to do other things. While I was working full time, I had to get up pretty early to get it done, but now that I am retired, it’s easier to manage.
On Mondays and Fridays, I attend my yoga classes. They last about an hour and a half. I find that most of the stretches and postures are easy for me, but there are a few that are quite challenging and I appreciate the challenge.
Sunday is a rest day.
I follow no special diet, but I like variety in my meals and my wife is a terrific cook, so it works out fairly well-balanced. I try to avoid fats and over-processed foods. This coupled with the exercise regimen has resulted in my body weight (and percentage body fat) remaining quite steady over the years at about 155 pounds.
I plan to continue my demanding program for as long as I can. If aging makes it necessary, I can shift to other aerobic activities like bicycling or swimming that can be easier and I can back off in my weight workouts. For now, what I am doing works for me and I feel great.
How Did You Do It?
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