Exercise Tips as copied from the Over Fifty Forum

Thought this to be good information for all, so I copied from another poster on the other board I subscribe to here. . .  She got this from a packet with her Ask the Trainer at work and it is the Borgess Health and Fitness Center's recommendations.

Aerobic Exercise: Frequency: 5-7 days per week
Intensity: Moderate (working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation) with an RPE rating of 11-14 on Borgess RPE Scale (I will list that below)

Time: 30-60 minutes per day to maintain health; 60-90 minutes per day to lose weight

Type: Walking, Jogging, Biking, Elliptical, Cross Country Skiing, Swimming, Soccer, Basketball

Resistance Training: Frequency: 2-3 days per week

Intensity: 60-80% of 1 repetition maximum (1 repetition maximum is the maximum amount of weight that you can lift one time. A trained professional should supervise such tests.)

Time: 3 sets, 10-15 repetitions per set

Type: 8-10 different exercises to include a full body workout. Major muscle groups to work are chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, full leg, calves, and abdominals.
Example:
Chest: bench press and chest flys
Back: seated rows, trunk extension
Shoulders: overhead press and shrugs
Biceps: bicep curls and hammer curls
Triceps: dips, overhead extensions
Quadriceps: leg extension and squats
Hamstrings: leg curls, hip extensions
Full leg: leg press and lunges
Calves: calf raises and squats
Abdominals: crunches and planks

Borgess RPE Scale (Rating of perceived exertion)

6= No exertion at all
7-8=Extremely light
9=Very light
11=light
13=somewhat hard
15=hard (heavy)
17=Very hard
19=Extremely hard
20=Maximal exertion

great info Laureen, thanks for sharing.  I'll definitely be saving this one